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Owner’s Manual
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Table of Contents Training with the Drill Log................. 11
Multisport.............................................. 11
Introduction......................................1 Triathlon Training.............................. 11
Creating a Multisport Activity........... 11
Getting Started........................................ 1
Indoor Activities.................................... 12
Buttons................................................. 1
Recording a Strength Training
Using the Watch.................................. 2 Activity............................................... 12
Clearing User Data with the Kill Recording a HIIT Activity.................. 13
Switch Feature................................. 2
Using an Indoor Trainer.................... 13
Instinct 2 Series Models......................... 3
Gaming............................................... 14
Clocks.............................................. 3 Using the Garmin GameOn™
App................................................. 14
Setting an Alarm...................................... 3 Recording a Manual Gaming
Starting the Countdown Timer............... 3 Activity............................................ 14
Saving a Quick Timer.......................... 4 Climbing Sports..................................... 15
Deleting a Timer.................................. 4 Recording an Indoor Climbing
Using the Stopwatch............................... 4 Activity............................................... 15
Syncing the Time with GPS.................... 4 Recording a Bouldering Activity....... 16
Adding Alternate Time Zones................. 5 Starting an Expedition........................... 16
Setting Alerts........................................... 5 Recording a Track Point Manually... 16
Viewing Track Points........................ 16
Trucking........................................... 5 Going Hunting....................................... 17
Getting Started with Your Instinct 2 - dēzl Going Fishing......................................... 17
Edition Watch.......................................... 5 Skiing..................................................... 17
dēzl App................................................... 5 Viewing Your Ski Runs...................... 17
PrePass®................................................. 6 Recording a Backcountry Skiing or
Starting a Trucker Health Activity.......... 6 Snowboarding Activity...................... 18
Break Planning........................................ 6 Golfing................................................... 19
Using Break Planning on the Playing Golf........................................ 19
Watch................................................... 6 Golf Menu.......................................... 20
Loyalty Programs.................................... 6 Viewing Hazards............................... 20
Moving the Flag................................. 20
Activities and Apps...........................7 Changing Holes................................. 21
Starting an Activity.................................. 7 Viewing Measured Shots.................. 21
Tips for Recording Activities.............. 7 Manually Measuring a Shot.......... 21
Stopping an Activity................................ 8 Keeping Score................................... 21
Running.................................................... 8 Enabling Statistics Tracking......... 21
Going for a Track Run......................... 8 Jumpmaster.......................................... 22
Tips for Recording a Track Run...... 8 Jump Types....................................... 22
Going for a Virtual Run........................ 9 Entering Jump Information............... 23
Calibrating the Treadmill Distance..... 9 Entering Wind Information for HAHO
Recording an Obstacle Racing and HALO Jumps.............................. 23
Activity..................................................9 Resetting Wind Information.......... 23
Swimming................................................ 9 Entering Wind Information for a Static
Swim Terminology............................... 9 Jump.................................................. 23
Stroke Types...................................... 10 Constant Settings.............................. 24
Tips for Swimming Activities............ 10 Surfing....................................................24
Auto Rest and Manual Rest.............. 10 Viewing Tide Information..................... 24
Table of Contents i
Customizing Activities and Apps......... 25 Training.......................................... 38
Adding or Removing a Favorite Unified Training Status......................... 38
Activity............................................... 25 Syncing Activities and Performance
Changing the Order of an Activity in Measurements.................................. 39
the Apps List...................................... 25 Workouts............................................... 39
Customizing the Data Screens......... 26 Following a Workout From Garmin
Adding a Map to an Activity.......... 26 Connect.............................................. 39
Creating a Custom Activity............... 26 Starting a Workout............................ 39
Activities and App Settings............... 27 Following a Daily Suggested
Activity Alerts................................. 29 Workout.............................................. 40
Enabling Auto Climb...................... 30 Creating an Interval Workout............ 40
Satellite Settings............................ 31 Starting an Interval Workout............. 40
About the Training Calendar............. 41
Applied Ballistics............................ 31 Using Garmin Connect Training
AB Synapse - Garmin App..................... 32 Plans............................................... 41
Applied Ballistics Options..................... 32 PacePro™ Training................................ 41
Quickly Editing Shooting Downloading a PacePro Plan from
Conditions.......................................... 32 Garmin Connect.................................41
Environment....................................... 32 Starting a PacePro Plan.................... 42
Editing the Environment................ 32 Using Virtual Partner®.......................... 43
Enabling Auto Update.................... 33 Setting a Training Target...................... 43
Range Card........................................ 33 Racing a Previous Activity.................... 43
Customizing the Range Card
Fields.............................................. 33 History........................................... 44
Editing the Range Increment........ 33 Using History......................................... 44
Setting the Base Range................. 33 Multisport History..............................44
Targets............................................... 33 Personal Records.................................. 44
Changing the Target...................... 33 Viewing Your Personal Records....... 44
Editing the Target.......................... 33 Restoring a Personal Record............ 45
Profile................................................. 34 Clearing Personal Records............... 45
Selecting a Different Profile.......... 34 Viewing Data Totals.............................. 45
Adding a Profile............................. 34 Using the Odometer.............................. 45
Deleting a Profile........................... 34 Deleting History..................................... 45
Customizing the Profile Data
Screen............................................ 34 Appearance.................................... 45
Editing Bullet Properties................ 34 Watch Face Settings............................. 45
Editing Gun Properties.................. 34 Customizing the Watch Face............46
Calibrating the Muzzle Velocity.... 35 Glances.................................................. 46
Calibrating the Drop Scale Viewing the Glance Loop.................. 49
Factor............................................. 35
Customizing the Glance Loop.......... 49
Viewing the Drop Scale Factor
Body Battery...................................... 49
Table............................................... 35
Tips for Improved Body Battery
Editing the Muzzle Velocity and
Data................................................ 50
Temperature Table........................ 35
Performance Measurements............50
Clearing the Muzzle Velocity and
About VO2 Max. Estimates........... 50
Temperature Table........................ 35
Viewing Your Predicted Race
Applied Ballistics Glossary of Terms... 36
Times.............................................. 51
ii Table of Contents
Heart Rate Variability Status......... 51 Setting the North Reference......... 67
Performance Condition................. 52 Altimeter and Barometer...................... 68
Getting Your FTP Estimate........... 52 Altimeter Settings.............................. 68
Lactate Threshold......................... 53 Calibrating the Barometric
Training Status.................................. 54 Altimeter......................................... 68
Training Status Levels................... 55 Barometer Settings........................... 68
Heat and Altitude Performance Calibrating the Barometer............. 68
Acclimation.................................... 55 Wireless Sensors...................................69
Acute Load..................................... 56 Pairing Your Wireless Sensors......... 71
Recovery Time............................... 56 HRM-Pro Running Pace and
Pausing and Resuming Your Distance............................................. 71
Training Status.............................. 57 Tips for Recording Running Pace
Training Readiness............................ 58 and Distance.................................. 71
Controls................................................. 59 Running Power.................................. 72
Customizing the Controls Menu....... 61 Running Power Settings................ 72
Using the LED Flashlight................... 62 Running Dynamics............................ 72
Editing the Custom Flashlight Training with Running Dynamics.. 73
Strobe............................................. 62 Tips for Missing Running Dynamics
Using the Flashlight Screen.............. 62 Data................................................ 73
Garmin Pay........................................ 62 inReach Remote................................ 73
Setting Up Your Garmin Pay Using the inReach Remote............ 73
Wallet............................................. 62 VIRB Remote...................................... 73
Paying for a Purchase Using Your Controlling a VIRB Action
Watch............................................. 63 Camera........................................... 74
Adding a Card to Your Garmin Pay Controlling a VIRB Action Camera
Wallet............................................. 63 During an Activity...........................74
Changing Your Garmin Pay Xero Laser Location Settings........... 75
Passcode....................................... 63
Morning Report..................................... 63 Map................................................ 75
Customizing Your Morning Report... 64 Panning and Zooming the Map............ 75
Map Settings......................................... 75
Sensors and Accessories............... 64
Wrist Heart Rate.................................... 64 Phone Connectivity Features.......... 75
Wearing the Watch............................ 64 Pairing Your Phone............................... 76
Tips for Erratic Heart Rate Data....... 65 Enabling Bluetooth Notifications..... 76
Wrist Heart Rate Monitor Settings... 65 Viewing Notifications.................... 76
Setting an Abnormal Heart Rate Receiving an Incoming Phone
Alert................................................ 65 Call.................................................. 76
Broadcasting Heart Rate Data...... 66 Replying to a Text Message.......... 77
Pulse Oximeter...................................... 66 Managing Notifications.................77
Getting Pulse Oximeter Readings.... 66 Turning Off the Bluetooth Phone
Setting the Pulse Oximeter Mode.... 66 Connection......................................... 77
Tips for Erratic Pulse Oximeter Turning On and Off Phone Connection
Data.................................................... 67 Alerts.................................................. 77
Compass................................................ 67 Playing Audio Prompts During an
Compass Settings............................. 67 Activity............................................... 77
Calibrating the Compass Phone Apps and Computer
Manually......................................... 67 Applications........................................... 78
iv Table of Contents
Cleaning the Watch........................... 96
Changing the Spring Bar Bands........... 97
Data Management................................ 97
Deleting Files..................................... 98
Troubleshooting............................. 98
Product Updates................................... 98
Getting More Information..................... 98
My device is in the wrong language..... 98
Is my phone compatible with my
watch?.................................................... 98
My phone will not connect to the
watch..................................................... 99
My watch does not display the correct
time........................................................ 99
Can I use my Bluetooth sensor with my
watch?.................................................... 99
Restarting Your Watch.......................... 99
Resetting All Default Settings............ 100
Tips for Maximizing the Battery Life.. 100
Acquiring Satellite Signals.................. 100
Improving GPS Satellite Reception 101
The activity temperature reading is not
accurate............................................... 101
Activity Tracking................................. 101
My daily step count does not
appear.............................................. 101
My step count does not seem
accurate........................................... 101
The step counts on my watch and my
Garmin Connect account don't
match............................................... 101
The floors climbed amount does not
seem accurate................................. 101
Appendix...................................... 102
Data Fields........................................... 102
Color Gauges and Running Dynamics
Data...................................................... 114
Ground Contact Time Balance
Data.................................................. 114
Vertical Oscillation and Vertical Ratio
Data.................................................. 115
VO2 Max. Standard Ratings............... 115
FTP Ratings......................................... 116
Wheel Size and Circumference.......... 116
Symbol Definitions.............................. 116
Table of Contents v
Introduction
WARNING
See the Important Safety and Product Information guide in the product box for product warnings and other
important information.
Always consult your physician before you begin or modify any exercise program.
Getting Started
When using your watch the first time, you should complete these tasks to set it up and get to know the basic
features.
1 Press CTRL to turn on the watch (Buttons, page 1).
2 Follow the on-screen instructions to complete the initial setup.
During the initial setup, you can pair your smartphone with your watch to receive notifications, sync your
activities, and more (Pairing Your Phone, page 76).
3 Charge the device (Charging the Watch, page 94).
4 Start an activity (Starting an Activity, page 7).
Buttons
Introduction 1
Press to turn on the device.
Press to turn the backlight on and off.
LIGHT Quickly press twice to turn on or off the flashlight.
CTRL Hold to view the controls menu.
2 Introduction
Instinct 2 Series Models
The Instinct 2 watch has a base model with connected features, safety and tracking features, navigation, a
variety of activity types, and many more features. There are several models available that include additional
features.
• Connects with the dēzl phone app and other dēzl devices (dēzl App, page 5)
• Break planning to keep track of your working hours (Using Break Planning on the
Instinct 2 - dēzl™ Watch, page 6)
Edition • Loyalty card information for trucking plaza rewards accounts (Loyalty Programs,
page 6)
• Trucker health workouts (Starting a Trucker Health Activity, page 6)
Instinct 2X Solar - • Long-range shooting features using the Applied Ballistics app (Applied Ballistics,
®
Clocks
Setting an Alarm
You can set multiple alarms. You can set each alarm to sound once or to repeat regularly.
1 From any screen, hold SET.
2 Select Alarms.
3 Enter the alarm time.
4 Select Repeat, and select when the alarm should repeat (optional).
5 Select Sound and Vibe, and select a type of notification (optional).
6 Select Backlight > On to turn on the backlight with the alarm (optional).
7 Select Label, and select a description for the alarm (optional).
Clocks 3
Saving a Quick Timer
You can set up to ten separate quick timers.
1 From any screen, hold SET.
2 Select Timers.
3 Select an option:
• To save your first quick timer, enter the time, press UP, and select Save.
• To save additional quick timers, select Add Timer, and enter the time.
Deleting a Timer
1 From any screen, hold SET.
2 Select Timers.
3 Select a timer.
4 Press UP.
5 Select Delete.
4 Clocks
Adding Alternate Time Zones
You can display the current time of day in additional time zones on the alternate time zones glance. You can
add up to three alternate time zones.
1 From any screen, hold SET.
2 Select Alt. Time Zones.
3 Select Add Zone.
4 Select a time zone.
5 If necessary, rename the time zone.
Setting Alerts
1 From any screen, hold SET.
2 Select Alerts.
3 Select an option:
• To set an alert to sound a specific number of minutes or hours before the actual sunset occurs, select Til
Sunset > Status > On, select Time, and enter the time.
• To set an alert to sound a specific number of minutes or hours before the actual sunrise occurs, select Til
Sunrise > Status > On, select Time, and enter the time.
• To set an alert to sound when a storm approaches, select Storm Alert > On, select Rate, and select the
rate of pressure change.
• To set an alert to sound every hour, select Hourly > On.
Trucking
Getting Started with Your Instinct 2 - dēzl Edition Watch
When using your Instinct 2 - dēzl Edition watch the first time, you should complete these tasks to complete the
setup and get to know the basic trucking features.
1 Download the dēzl app, and add your Instinct 2 - dēzl Edition watch (dēzl App, page 5).
2 If necessary, in the dēzl app, add your dēzl navigation device.
NOTE: See the owner's manual for your dēzl device for more information.
3 Use the break planning glance to keep track of your working hours (Using Break Planning on the Watch,
page 6).
4 In the watch settings in the Garmin dēzl app, log in to your trucking plaza rewards accounts to view your
®
dēzl App
WARNING
Use caution when using the device while operating a vehicle. Only access the information displayed on the
device with a glance. Always maintain awareness of your surroundings and do not stare at the display or
become distracted by the display. Focusing on the display could prevent you from avoiding obstacles or
hazards, which could lead to an accident causing property damage, serious personal injury, or death.
The dēzl app enables features specific to the professional driving customer and allows you to connect and
integrate your dēzl navigation device and your dēzl wearable device. You can download the dēzl app from the
app store on your smartphone.
Trucking 5
PrePass
®
NOTICE
Garmin is not responsible for the accuracy or timeliness of the information provided by the PrePass app.
NOTE: Before you can use this feature, you must have an active PrePass account.
The PrePass app enables drivers to verify the safety, credentials, and weight of a commercial vehicle with
upcoming weigh stations. You can pair your Instinct 2 - dēzl Edition device with the dēzl app and the PrePass
app to receive upcoming weigh station notifications on your Instinct 2 - dēzl Edition device.
NOTE: This feature is available only in the United States.
Break Planning
NOTICE
This device by itself is NOT an approved substitute for logbook recording requirements under Federal Motor
Carrier Safety Administration (FMCSA) regulations. Drivers should comply with all applicable federal and state
hours-of-service requirements. When integrated with a Garmin eLog™ compliant Electronic Logging Device (ELD),
this device enables a motor carrier to comply with hours of service logging and break requirements. For more
information, or to purchase a Garmin eLog device, go to garmin.com/elog.
You can use the break planning glance on your Instinct 2 - dēzl Edition watch to keep track of your working
hours, which may help you comply with safety regulations.
Loyalty Programs
From your Instinct 2 - dēzl Edition watch, you can access loyalty programs from some of the travel plazas in the
United States, including Love's Travel Stops and Pilot Flying J Travel Centers™. You can use a watch glance to
®
check reward points balances and other loyalty program information (Glances, page 46).
6 Trucking
Activities and Apps
Your watch can be used for indoor, outdoor, athletic, and fitness activities. When you start an activity, the watch
displays and records sensor data. You can create custom activities or new activities based on default activities
(Creating a Custom Activity, page 26). When you finish your activities, you can save and share them with the
Garmin Connect™ community.
You can also add Connect IQ™ activities and apps to your watch using the Connect IQ app (Connect IQ Features,
page 79).
For more information about activity tracking and fitness metric accuracy, go to garmin.com/ataccuracy.
Starting an Activity
When you start an activity, GPS turns on automatically (if required).
1 From the watch face, press GPS.
2 If this is the first time you are starting an activity, select the checkbox next to each activity to add to your
favorites, and select Done.
3 Select an option:
• Select an activity from your favorites.
• Select , and select an activity from the extended activity list.
4 If the activity requires GPS signals, go outside to an area with a clear view of the sky, and wait until the watch
is ready.
The watch is ready after it establishes your heart rate, acquires GPS signals (if required), and connects to
your wireless sensors (if required).
5 Press GPS to start the activity timer.
The watch records activity data only while the activity timer is running.
Running
Going for a Track Run
Before you go for a track run, make sure you are running on a standard-shape, 400 m track.
You can use the track run activity to record your outdoor track data, including distance in meters and lap splits.
1 Stand on the outdoor track.
2 From the watch face, press GPS.
3 Select Track Run.
4 Wait while the watch locates satellites.
5 If you are running in lane 1, skip to step 11.
6 Press MENU.
7 Select the activity settings.
8 Select Lane Number.
9 Select a lane number.
10 Press BACK twice to return to the activity timer.
11 Press GPS.
12 Run around the track.
After you run 3 laps, your watch records the track dimensions and calibrates your track distance.
13 After you complete your activity, press GPS, and select Save.
Tips for Recording a Track Run
• Wait until the GPS status indicator turns green before starting a track run.
• During your first run on an unfamiliar track, run for a minimum of 3 laps to calibrate your track distance.
You should run slightly past your starting point to complete the lap.
• Run each lap in the same lane.
NOTE: The default Auto Lap distance is 1600 m, or 4 laps around the track.
®
• If you are running in a lane other than lane 1, set the lane number in the activity settings.
Swimming
NOTICE
The device is intended for surface swimming. Scuba diving with the device may damage the product and will
void the warranty.
NOTE: The watch has wrist-based heart rate enabled for swim activities.
Swim Terminology
Length: One trip down the pool.
Interval: One or more consecutive lengths. A new interval starts after a rest.
Stroke: A stroke is counted every time your arm wearing the watch completes a full cycle.
Swolf: Your swolf score is the sum of the time for one pool length and the number of strokes for that length.
For example, 30 seconds plus 15 strokes equals a swolf score of 45. For open water swimming, swolf is
calculated over 25 meters. Swolf is a measurement of swimming efficiency and, like golf, a lower score is
better.
Back Backstroke
Breast Breaststroke
Fly Butterfly
Drill Used with drill logging (Training with the Drill Log, page 11)
Multisport
Triathletes, duathletes, and other multisport competitors can take advantage of the multisport activities, such
as Triathlon or Swimrun. During a multisport activity, you can transition between activities and continue to view
your total time. For example, you can switch from biking to running and view your total time for biking and
running throughout the multisport activity.
You can customize a multisport activity, or you can use the default triathlon activity set up for a standard
triathlon.
Triathlon Training
When you participate in a triathlon, you can use the triathlon activity to quickly transition to each sport segment,
to time each segment, and to save the activity.
1 From the watch face, press GPS.
2 Select Triathlon.
3 Press GPS to start the activity timer.
4 Press SET at the beginning and end of each transition.
The transition feature is on by default, and the transition time is recorded separately from the activity time.
The transition feature can be turned on or off in the triathlon activity settings. If transitions are turned off,
press SET to change sports.
5 After you complete your activity, press GPS, and select Save.
Starting an Expedition
You can use the Expedition app to prolong the battery life while recording a multi-day activity.
1 From the watch face, press GPS.
2 Select Expedition.
3 Press GPS to start the activity timer.
The device enters low power mode and collects GPS track points once an hour. To maximize battery life, the
device turns off all sensors and accessories, including the connection to your smartphone.
Going Fishing
1 From the watch face, press GPS.
2 Select Fish.
3 Press GPS > Start Fish.
4 Press GPS, and select an option:
• To add the catch to your fish count and save the location, select Log Catch.
• To save your current location, select Save Location.
• To set an interval timer, end time, or end time reminder for the activity, select Fish Timers.
• To navigate back to the starting point of your activity, select Back to Start, and select an option.
• To view your saved locations, select Saved Locations.
• To navigate to a destination, select Navigation, and select an option.
• To edit the activity settings, select Settings, and select an option (Activities and App Settings, page 27).
5 After you complete your activity, press GPS, and select End Fish.
Skiing
Viewing Your Ski Runs
Your watch records the details of each downhill skiing or snowboarding run using the auto run feature. This
feature is turned on by default for downhill skiing and snowboarding. It automatically records new ski runs when
you start moving down hill.
1 Start a skiing or snowboarding activity.
2 Hold MENU.
3 Select View Runs.
4 Press UP and DOWN to view details of your last run, your current run, and your total runs.
The run screens include time, distance traveled, maximum speed, average speed, and total descent.
NOTE: Because pin locations change, the watch calculates the distance to the front, middle, and back of the
green, but not the actual pin location.
7 Select an option:
• Press UP or DOWN to view the location and distance to a layup or to the front and back of a hazard.
• Press GPS to open the golf menu (Golf Menu, page 20).
Settings: Allows you to customize the golf activity settings (Activities and App Settings, page 27).
Viewing Hazards
You can view distances to hazards along the fairway for par 4 and 5 holes. Hazards that affect shot selection
are displayed individually or in groups to help you determine the distance to layup or carry.
1 From the hole information screen, press UP or DOWN to view hazard information.
Keeping Score
1 From the hole information screen, press GPS.
2 Select Scorecard.
The scorecard appears when you are on the green.
3 Press UP or DOWN to scroll through the holes.
4 Press GPS to select a hole.
5 Press UP or DOWN to set the score.
Your total score is updated.
Enabling Statistics Tracking
The Stat Tracking feature enables detailed statistics tracking while playing golf.
1 From the hole information screen, hold MENU.
2 Select the activity settings.
3 Select Stat Tracking.
Jumpmaster
WARNING
The jumpmaster feature is for use by experienced skydivers only. The jumpmaster feature should not be used
as a primary skydiving altimeter. Failure to input the appropriate jump related information can lead to serious
personal injury or death.
NOTE: This feature is only available onInstinct 2 Solar - Tactical Edition models.
The jumpmaster feature follows military guidelines for calculating the high altitude release point (HARP). The
watch detects automatically when you have jumped to begin navigating toward the desired impact point (DIP)
using the barometer and electronic compass.
Jump Types
The jumpmaster feature allows you to set the jump type to one of three types: HAHO, HALO, or Static. The jump
type selected determines what additional setup information is required (Entering Jump Information, page 23).
For all jump types, drop altitudes and opening altitudes are measured in feet above ground level (AGL).
HAHO: High Altitude High Opening. The jumpmaster jumps from a very high altitude and opens the parachute
at a high altitude. You must set a DIP and a drop altitude of at least 1,000 feet. The drop altitude is assumed
to be the same as the opening altitude. Common values for a drop altitude range from 12,000 to 24,000 feet
AGL.
HALO: High Altitude Low Opening. The jumpmaster jumps from a very high altitude and opens the parachute at
a low altitude. The required information is the same as the HAHO jump type, plus an opening altitude. The
opening altitude must not be greater than the drop altitude. Common values for an opening altitude range
from 2,000 to 6,000 feet AGL.
Static: The wind speed and direction are assumed to be constant for the duration of the jump. The drop altitude
must be at least 1,000 feet.
Surfing
You can use the surfing activity to record your surfing sessions. After your session, you can view the number of
waves, longest wave, and maximum speed.
1 From the watch face, press GPS.
2 Select Surf.
3 Wait on the beach until your watch acquires GPS signals.
4 Press GPS to start the activity timer.
5 After you complete your activity, press GPS to stop the activity timer.
6 Select Save to review the summary of your surfing session.
you drop below a specified speed. This feature is helpful if your activity includes stop lights or other places
where you must stop.
Auto Rest: Enables the watch to automatically detect when you are resting during a pool swim and create a rest
interval (Auto Rest and Manual Rest, page 10).
Auto Run: Enables the watch to detect ski or windsurf runs automatically using the built-in accelerometer. For
the windsurf activity, you can set speed and distance thresholds for automatically starting a run.
Auto Scroll: Sets the watch to scroll through all of the activity data screens automatically while the activity timer
is running.
Background Color: Sets the background color of each activity to black or white.
Big Numbers: Changes the size of the numbers on the activity data screens.
Broadcast Heart Rate: Enables automatic heart rate data broadcasting when you start the activity (Broadcasting
Heart Rate Data, page 66).
Countdown Start: Enables a countdown timer for pool swimming intervals.
Data Screens: Enables you to customize data screens and add new data screens for the activity (Customizing
the Data Screens, page 26).
Edit Weight: Allows you to add the weight used for an exercise set during a strength training or cardio activity.
Golf Distance: Sets the unit of measure used while playing golf.
Grading System: Sets the grading system for rating the route difficulty for a rock climbing activity.
Lane Number: Sets your lane number for track running.
Lap Key: Enables or disables the SET button for recording a lap, set, or rest during the activity.
Lock Device: Locks the buttons during a multisport activity to prevent inadvertent button presses.
Metronome: Plays tones or vibrates at a steady rhythm to help you improve your performance by training at a
faster, slower, or more consistent cadence. You can set the beats per minute (bpm) of the cadence you want
to maintain, beat frequency, and sound settings.
Mode Tracking: Enables or disables automatic ascent or descent mode tracking for backcountry skiing and
snowboarding.
Obstacle Tracking: Enables the watch to save obstacle locations from your first loop of the course. On repeat
loops of the course, the watch uses the saved locations to switch between obstacle and running intervals
(Recording an Obstacle Racing Activity, page 9).
Penalties: Enables penalty stroke tracking while playing golf (Recording Statistics, page 22).
Pool Size: Sets the pool length for pool swimming.
Power Averaging: Controls whether the watch includes zero values for power data that occur when you are not
pedaling.
Cadence Range You can set minimum and maximum cadence values.
You can select an existing message or create a custom message and select an
Custom Event, recurring
alert type.
Elevation Range You can set minimum and maximum elevation values.
You can set minimum and maximum heart rate values or select zone changes.
Heart Rate Range See About Heart Rate Zones, page 80 and Heart Rate Zone Calculations,
page 82.
Pace Range You can set minimum and maximum pace values.
Power Range You can set the high or low power level.
Run/Walk Recurring You can set timed walking breaks at regular intervals.
Speed Range You can set minimum and maximum speed values.
Stroke Rate Range You can set high or low strokes per minute.
Track Timer Recurring You can set a track time interval in seconds.
Applied Ballistics
WARNING
The Applied Ballistics feature is intended to provide accurate elevation and windage solutions based on gun and
bullet profiles and measurements of current conditions only. Depending on your environment, conditions may
change rapidly. Changes in environmental conditions, like wind gusts or downrange winds, may have an effect
on the accuracy of your shot. Elevation and windage solutions are suggestions only based upon your input into
the feature. Take readings often and carefully, and allow the readings to stabilize after significant changes in
environmental conditions. Always allow a margin of safety for changing conditions and reading errors.
Always understand your target and what lies beyond your target before taking a shot. Failure to account for your
shooting environment could cause property damage, injury, or death.
NOTE: This feature is available only on Instinct 2X Solar - Tactical Edition models.
The Applied Ballistics feature offers customized aiming solutions for long-range shooting based on your
rifle characteristics, bullet characteristics, and various environmental conditions. You can enter parameters
including wind, temperature, humidity, range, and firing direction.
This feature provides the information you need to fire long-range projectiles, including elevation
holdover, windage, and time of flight. It also includes custom drag models for your bullet type. Go to
appliedballisticsllc.com for more details about this feature. See the Applied Ballistics Glossary of Terms,
page 36 for descriptions of the terms and data fields.
NOTE: You may need to upgrade the ballistic solver in the AB Synapse - Garmin app to unlock all Applied
Ballistics features (AB Synapse - Garmin App, page 32).
Applied Ballistics 31
AB Synapse - Garmin App
The AB Synapse - Garmin app allows you to manage ballistic profiles on your Instinct 2X Solar - Tactical Edition
watch, or upgrade your ballistic solver, if necessary. You can download the AB Synapse - Garmin app from the
app store on your phone.
Environment
Editing the Environment
1 From the Applied Ballistics app, press GPS.
2 Select Environment.
3 Select an option to edit.
32 Applied Ballistics
Enabling Auto Update
You can use the auto update feature to update the latitude and pressure values automatically. When connected
to a tempe sensor, the temperature value also updates. When connected to a weather meter, the wind speed,
wind direction, and humidity values also update. The values update every five minutes.
1 From the Applied Ballistics app, press GPS.
2 Select Environment > Auto Update > On.
Range Card
Customizing the Range Card Fields
1 From the Applied Ballistics app, press GPS.
2 Select Range Card.
TIP: You can press GPS to quickly view different data fields for the third column.
3 Hold GPS.
4 Select Change Fields.
5 Press DOWN or UP to scroll to a field.
6 Press GPS to change the field.
7 Press BACK to save your changes.
Editing the Range Increment
1 From the Applied Ballistics app, press GPS.
2 Select Range Card.
3 Hold GPS.
4 Select Range Increment.
5 Enter a value.
Setting the Base Range
1 From the Applied Ballistics app, press GPS.
2 Select Range Card.
3 Hold GPS.
4 Select Base Range.
5 Enter a value.
Targets
Changing the Target
1 From the Applied Ballistics app, press GPS.
2 Select Target.
3 Select a target.
4 Select Set as Current.
Editing the Target
1 From the Applied Ballistics app, press GPS.
2 Select Target.
3 Select a target.
4 Select an option to edit.
Applied Ballistics 33
Profile
Selecting a Different Profile
1 From the Applied Ballistics app, press GPS.
2 Select Profile > Profile.
3 Select a profile.
4 Select Change Profile.
Adding a Profile
You can add a .pro file that contains profile information by creating it using the AB Synapse - Garmin app and
transferring the file to the AB folder on the device. You can also create a profile using your Garmin device.
1 From the Applied Ballistics app, press GPS.
2 Select Profile > Profile > + Profile.
3 Select an option:
• To customize the bullet properties, select Bullet Properties (Editing Bullet Properties, page 34).
• To customize the gun properties, select Gun Properties (Editing Gun Properties, page 34).
• To change the units of measure for the output fields, select Output Units.
Deleting a Profile
1 From the Applied Ballistics app, press GPS.
2 Select Profile > Profile.
3 Select a profile.
4 Select Delete Profile.
Customizing the Profile Data Screen
1 During an Applied Ballistics activity, press DOWN to scroll to the profile data screen.
2 Press GPS.
3 Select Change Fields.
4 Press DOWN or UP to scroll to a field.
5 Press GPS to change the field.
6 Press BACK to save your changes.
Editing Bullet Properties
1 From the Applied Ballistics app, press GPS.
2 Select Profile > Bullet Properties.
3 Select an option:
• To automatically enter bullet properties from the Applied Ballistics bullet database, select Bullet
Database, select your ballistic solver, and select the bullet caliber, manufacturer, bullet, and drag curve.
NOTE: You can select the caliber of your bullet to search a list of bullets within that caliber. Not all
cartridge names match the actual bullet caliber. For example, a 300 Win Mag is a .308 caliber bullet.
• To manually enter bullet properties if your bullet is not in the bullet database, press DOWN to scroll
through the options, and select the values to edit.
NOTE: You can find this information on the bullet manufacturer's website.
Editing Gun Properties
1 From the Applied Ballistics app, press GPS.
2 Select Profile > Gun Properties.
3 Select an option to edit.
34 Applied Ballistics
Calibrating the Muzzle Velocity
Calibrating the muzzle velocity provides a more accurate solution in the supersonic range for your specific
firearm.
1 From the Applied Ballistics app, press GPS.
2 Select Profile > Gun Properties > Calibrate Muzzle Velocity.
3 Select an option:
• Select Range to edit the range.
• Select True Drop to edit the drop distance.
4 Select BACK.
Calibrating the Drop Scale Factor
Garmin recommends you calibrate the muzzle velocity prior to the drop scale factor.
Calibrating the drop scale factor provides a more accurate solution at or beyond the transonic range for your
specific firearm.
1 From the Applied Ballistics app, press GPS.
2 Select Profile > Gun Properties > Calibrate DSF.
3 Select an option:
• Select Range to edit the range.
• Select True Drop to edit the drop distance.
4 Select BACK.
Viewing the Drop Scale Factor Table
The drop scale factor table is populated after you calibrate the drop scale factor. If necessary, you can reset the
table values to zero.
1 From the Applied Ballistics app, press GPS.
2 Select Profile > Gun Properties > View DSF Table.
3 If necessary, hold MENU, and select Clear DSF Table.
The table values reset to zero.
Editing the Muzzle Velocity and Temperature Table
1 From the Applied Ballistics app, press GPS.
2 Select Profile > Gun Properties > MV-Temp Table.
3 Hold MENU.
4 Select Edit.
5 Press DOWN or UP to scroll through the table.
6 Press GPS to edit a value.
7 Press BACK to save your changes.
8 Press BACK.
9 Select Muzzle Velocity > Enable MV-Temp to set the muzzle velocity using the temperature table.
Clearing the Muzzle Velocity and Temperature Table
1 From the Applied Ballistics app, press GPS.
2 Select Profile > Gun Properties > MV-Temp Table.
3 Hold MENU.
4 Select Clear MV-Temp.
Applied Ballistics 35
Applied Ballistics Glossary of Terms
NOTE: The Applied Ballistics feature is available only on the Instinct 2X Solar - Tactical Edition device.
Shooting Solution Fields
DOF: The direction of fire, with north at 0 degrees and east at 90 degrees. Input field.
TIP: You can use the compass to set this value by pointing the top of the device toward the direction of fire.
The current compass value appears in the DOF field. You can press GPS to use this value. You can manually
enter a value by pressing DOWN or UP.
NOTE: The DOF is used only for calculating the Coriolis effect. If you are shooting at a target less than 1,000
yards away, this input field is optional.
Elevation: The vertical portion of the aiming solution, displayed in milliradians (mil) or minute of angle (MOA).
RNG: The distance to the target, displayed in yards or meters. Input field.
W 1/2: The wind speed 1, wind speed 2, and wind direction. For example, if the wind direction (DIR) is 9:00, the
wind is blowing left to right as viewed by the shooter. Input field.
NOTE: The wind speed 2 field is optional. Using both wind speed 1 and wind speed 2 is not an effective way
to account for different wind speeds at different distances between you and the target. Using these fields
is a way to bracket (isolate) the wind values and calculate minimum and maximum windage values for the
solution.
Windage 1: The horizontal portion of the aiming solution based on the wind speed 1 and wind direction,
displayed in milliradians (mil) or minute of angle (MOA).
Windage 2: The horizontal portion of the aiming solution based on the wind speed 2 and wind direction,
displayed in milliradians (mil) or minute of angle (MOA).
Additional Output Fields
Aero. Jump. Effect: The amount of the elevation solution attributed to aerodynamic jump. Aerodynamic jump is
the vertical deflection of the bullet due to a crosswind. Aerodynamic jump is calculated based on the wind
speed 1 value. If there is no crosswind component or wind value, this value is zero.
Bullet Drop: The total drop the bullet experiences along its flight path, displayed in inches.
Cos. Incl. Ang.: The cosine of the inclination angle to the target.
H. Cor. Effect: The horizontal Coriolis effect. The horizontal Coriolis effect is the amount of the windage
solution attributed to the Coriolis effect. This is always calculated by the device, although the impact may be
minimal if you are not shooting at extended range.
Lead: The horizontal correction needed to hit a target moving left or right at a given speed.
TIP: When you enter the speed of your target, the device factors the necessary windage required into the total
windage value.
Max. Ord.: The maximum ordinance. The maximum ordinance is the maximum height above the axis of the
barrel that a bullet will reach along its flight path.
Max. Ord. Range: The range at which the bullet will reach its maximum ordinance.
Remaining Energy: The remaining energy of the bullet at target impact, displayed in foot-pounds of force (ft. lbf)
or joules (J).
Spin Drift: The amount of the windage solution attributed to the spin drift (gyroscopic drift). For example, in the
northern hemisphere, a bullet shot out of a right-hand twist barrel will always deflect slightly to the right as it
travels.
Time of Flight: The time of flight, which indicates the time required for a bullet to reach its target at a given
range.
V. Cor. Effect: The vertical Coriolis effect. The vertical Coriolis effect is the amount of the elevation solution
attributed to the Coriolis effect. This is always calculated by the device, although the impact may be minimal
if you are not shooting at extended range.
Velocity: The estimated velocity of the bullet when it impacts the target.
Velocity Mach: The estimated velocity of the bullet when it impacts the target, displayed as a factor of mach
speed.
Environment Fields
36 Applied Ballistics
Amb/Stn Pressure: The ambient (station) pressure. Ambient pressure is not adjusted to represent sea level
(barometric) pressure. Ambient pressure is required for the ballistics shooting solution. Input field.
TIP: You can manually enter this value, or you can select the Use Current Pressure option to use the pressure
value from the internal sensor in the device.
Humidity: The percentage of moisture in the air. Input field.
Latitude: The horizontal location on the Earth's surface. Negative values are below the equator. Positive values
are above the equator. This value is used to calculate the vertical and horizontal Coriolis drift. Input field.
TIP: You can select the Use Current Position option to use the GPS coordinates from your device.
NOTE: The Latitude is used only for calculating the Coriolis effect. If you are shooting at a target less than
1,000 yards away, this input field is optional.
Temperature: The temperature at your current location. Input field.
TIP: You can manually enter the temperature reading from a connected tempe sensor or other temperature
source. This field does not automatically update when connected to a tempe sensor.
Wind Direction: The direction from which the wind is coming. For example, a 9:00 wind blows from your left to
your right. Input field.
Wind Speed 1: The wind speed used in the shooting solution. Input field.
Wind Speed 2: An optional, additional wind speed used in the shooting solution. Input field.
TIP: You can use two wind speeds to calculate a windage solution that contains a high and low value. The
actual windage to apply for the shot should fall in this range.
Target Fields
Direction of Fire: The direction of fire, with north at 0 degrees and east at 90 degrees. Input field.
NOTE: The Direction of Fire is used only for calculating the Coriolis effect. If you are shooting at a target less
than 1,000 yards away, this input field is optional.
Inclination: The angle of inclination of the shot. A negative value indicates a downhill shot. A positive values
indicates an uphill shot. The shooting solution multiplies the vertical portion of the solution by the cosine of
the inclination angle to calculate the adjusted solution for an uphill or downhill shot. Input field.
Range: The distance to the target, displayed in yards or meters. Input field.
Speed: The speed of a moving target, displayed in miles per hour (mph) or kilometers per hour (km/h). A
negative value indicates a target moving left. A positive value indicates a target moving right. Input field.
Profile Fields, Bullet Properties
Ballistic Coefficient: The manufacturer's ballistic coefficient for your bullet. Input field.
TIP: When you use one of the Applied Ballistics custom drag curves, the ballistic coefficient will display a
value of 1.000.
Bullet Diameter: The bullet diameter measured in inches. Input field.
NOTE: The diameter of the bullet may vary from the common name of the round. For example, a 300 Win
Mag is actually .308 inches in diameter.
Bullet Length: The length of the bullet measured in inches. Input field.
Bullet Weight: The bullet weight measured in grains. Input field.
Drag Curve: The Applied Ballistics custom drag curve, or the G1 or G7 standard projectile models. Input field.
NOTE: Most long range rifle bullets are closer to the G7 standard.
Profile Fields, Gun Properties
Muzzle Velocity: The speed of the bullet as it leaves the muzzle. Input field.
NOTE: This field is required for accurate calculations by the shooting solution. If you calibrate the muzzle
velocity, this field may be updated automatically for a more accurate firing solution.
Output Units: The output units of measure. A milliradian (mil) is 3.438 inches at 100 yards. A minute of angle
(MOA) is 1.047 inches at 100 yards.
Sight Height: The distance from the center axis of the rifle barrel to the center axis of the scope. Input field.
TIP: You can easily determine this value by measuring from the top of the bolt to the center of the windage
turret, and adding half of the diameter of the bolt.
Applied Ballistics 37
SSF - Elevation: A linear multiplier that accounts for vertical scaling. Not all rifle scopes track perfectly, so the
ballistics solution requires a correction to scale according to a particular rifle scope. For example, if a turret is
moved 10 mil but the impact is 9 mil, the sight scale is 0.9. Input field.
SSF - Windage: A linear multiplier that accounts for horizontal scaling. Not all rifle scopes track perfectly, so the
ballistics solution requires a correction to scale according to a particular rifle scope. For example, if a turret is
moved 10 mil but the impact is 9 mil, the sight scale is 0.9. Input field.
Twist Rate: The distance it takes for the rifling of your barrel to make one full rotation. Rifle twist is often
provided by the gun or barrel manufacturer. Input field.
Zero Height: An optional modification to impact elevation at zero range. This is often used when adding a
suppressor or using a subsonic load. For example, if you add a suppressor and your bullet impacts the target
1 inch higher than expected, your Zero Height is 1 inch. You must set this to zero when you remove the
suppressor. Input field.
Zero Offset: An optional modification to impact windage at zero range. This is often used when adding a
suppressor or using a subsonic load. For example, if you add a suppressor and your bullet impacts the target
1 inch to the left of the expected impact, your Zero Offset is -1 inch. You must set this to zero when you
remove the suppressor. Input field.
Zero Range: The range at which the rifle was zeroed. Input field.
Profile Fields, Gun Properties, Calibrate Muzzle Velocity
Range: The distance from the muzzle to the target. Input field.
TIP: You should enter a value as close as possible to the range suggested in the shooting solution. This is the
range where the bullet slows to Mach 1.2 and begins to enter the transonic range.
True Drop: The actual distance the bullet falls while in flight to the target, displayed in milliradians (mil) or
minute of angle (MOA). Input field.
Profile Fields, Gun Properties, Calibrate Drop Scale Factor
Range: The range from which you are shooting. Input field.
TIP: This range should be within 90% of the recommended range suggested in the shooting solution. Values
that are less than 80% of the recommended range will not provide a valid adjustment.
True Drop: The actual distance the bullet falls when fired at a specific range, displayed in milliradians (mil) or
minute of angle (MOA). Input field.
Training
Unified Training Status
When you use more than one Garmin device with your Garmin Connect account, you can choose which device is
the primary data source for everyday use and for training purposes.
From the Garmin Connect app menu, select Settings.
Primary Training Device: Sets the priority data source for training metrics like your training status and load
focus.
Primary Wearable: Sets the priority data source for daily health metrics like steps and sleep. This should be the
watch you wear most often.
TIP: For the most accurate results, Garmin recommends that you sync often with your Garmin Connect account.
38 Training
Syncing Activities and Performance Measurements
You can sync activities and performance measurements from other Garmin devices to your Instinct 2 watch
using your Garmin Connect account. This allows your watch to more accurately reflect your training and fitness.
For example, you can record a ride with an Edge bike computer, and view your activity details and recovery time
®
Workouts
You can create custom workouts that include goals for each workout step and for varied distances, times, and
calories. During your activity, you can view workout-specific data screens that contain workout step information,
such as the workout step distance or average step pace.
On your watch: You can open the workouts app from the activity list to show all workouts currently loaded on
your watch (Activities and Apps, page 7).
You can also view your workout history.
On the app: You can create and find more workouts, or select a training plan that has built-in workouts and
transfer them to your watch (Following a Workout From Garmin Connect, page 39).
You can schedule workouts.
You can update and edit your current workouts.
Starting a Workout
Before you can start a workout, you must download a workout from your Garmin Connect account.
1 From the watch face, press GPS.
2 Select an activity.
3 Hold MENU.
4 Select Training > Workouts.
5 Select a workout.
NOTE: Only workouts that are compatible with the selected activity appear in the list.
6 Select Do Workout.
7 Press GPS to start the activity timer.
After you begin a workout, the device displays each step of the workout, step notes (optional), the target
(optional), and the current workout data.
Training 39
Following a Daily Suggested Workout
Before the watch can suggest a daily workout, you must have a training status and VO2 max. estimate (Training
Status, page 54).
1 From the watch face, press GPS.
2 Select Run or Bike.
The daily suggested workout appears.
3 Select GPS, and select an option:
• To do the workout, select Do Workout.
• To discard the workout, select Dismiss.
• To preview the workout steps, select Steps.
• To update the workout target setting, select Target Type.
• To turn off future workout notifications, select Disable Prompt.
The suggested workout updates automatically to changes in training habits, recovery time, and VO2 max.
40 Training
About the Training Calendar
The training calendar on your watch is an extension of the training calendar or schedule you set up in your
Garmin Connect account. After you have added a few workouts to the Garmin Connect calendar, you can send
them to your device. All scheduled workouts sent to the device appear in the calendar glance. When you select
a day in the calendar, you can view or do the workout. The scheduled workout stays on your watch whether
you complete it or skip it. When you send scheduled workouts from Garmin Connect, they overwrite the existing
training calendar.
Using Garmin Connect Training Plans
Before you can download and use a training plan, you must have a Garmin Connect account (Garmin Connect,
page 78), and you must pair the Instinct 2 watch with a compatible phone.
1 From the Garmin Connect app, select or .
2 Select Training & Planning > Training Plans.
3 Select and schedule a training plan.
4 Follow the on-screen instructions.
5 Review the training plan in your calendar.
PacePro™ Training
Many runners like to wear a pace band during a race to help achieve their race goal. The PacePro feature allows
you to create a custom pace band based on distance and pace or distance and time. You can also create a pace
band for a known course to optimize your pace effort based on elevation changes.
You can create a PacePro plan using the Garmin Connect app. You can preview the splits and elevation plot
before you run the course.
Training 41
Starting a PacePro Plan
Before you can start a PacePro plan, you must download a plan from your Garmin Connect account.
1 From the watch face, press GPS.
2 Select an outdoor running activity.
3 Hold MENU.
4 Select Training > PacePro Plans.
5 Select a plan.
6 Press GPS.
TIP: You can preview the splits, elevation plot, and the map before you accept the PacePro plan.
7 Select Accept Plan to start the plan.
8 If necessary, select to enable course navigation.
9 Press GPS to start the activity timer.
TIP: You can hold MENU, and select Stop PacePro > to stop the PacePro plan. The activity timer
continues running.
42 Training
Using Virtual Partner
®
Your Virtual Partner is a training tool designed to help you meet your goals. You can set a pace for the Virtual
Partner and race against it.
NOTE: This feature is not available for all activities.
1 Hold MENU.
2 Select Activities & Apps.
3 Select an activity.
4 Select the activity settings.
5 Select Data Screens > Add New > Virtual Partner.
6 Enter a pace or speed value.
7 Press UP or DOWN to change the location of the Virtual Partner screen (optional).
8 Start your activity (Starting an Activity, page 7).
9 Press UP or DOWN to scroll to the Virtual Partner screen and see who is leading.
Training 43
History
History includes time, distance, calories, average pace or speed, lap data, and optional sensor information.
NOTE: When the device memory is full, your oldest data is overwritten.
Using History
History contains previous activities you have saved on your watch.
1 From the watch face, hold MENU.
2 Select History > Activities.
3 Select an activity.
4 Press GPS.
5 Select an option:
• To view additional information about the activity, select All Stats.
• To view the impact of the activity on your aerobic and anaerobic fitness, select Training Effect (About
Training Effect, page 56).
• To view your time in each heart rate zone, select Heart Rate.
• To select a lap and view additional information about each lap, select Laps.
• To select a ski or snowboard run and view additional information about each run, select Runs.
• To select an exercise set and view additional information about each set, select Sets.
• To view the activity on a map, select Map.
• To view an elevation plot for the activity, select Elevation Plot.
• To delete the selected activity, select Delete.
Multisport History
Your device stores the overall multisport summary of the activity, including overall distance, time, calories, and
optional accessory data. Your device also separates the activity data for each sport segment and transition so
you can compare similar training activities and track how quickly you move through the transitions. Transition
history includes distance, time, average speed, and calories.
Personal Records
When you complete an activity, the watch displays any new personal records you achieved during that activity.
Personal records include your fastest time over several typical race distances, highest strength activity weight
for major movements, and longest run, ride, or swim.
NOTE: For cycling, personal records also include most ascent and best power (power meter required).
44 History
Restoring a Personal Record
You can set each personal record back to the one previously recorded.
1 From the watch face, hold MENU.
2 Select History > Records.
3 Select a sport.
4 Select a record to restore.
5 Select Previous > .
NOTE: This does not delete any saved activities.
Deleting History
1 From the watch face, hold MENU.
2 Select History > Options.
3 Select an option:
• Select Delete All Activities to delete all activities from the history.
• Select Reset Totals to reset all distance and time totals.
NOTE: This does not delete any saved activities.
Appearance
You can customize the appearance of the watch face and the quick access features in the glance loop and
controls menu.
Appearance 45
Customizing the Watch Face
You can customize the watch face information and appearance.
1 From the watch face, hold MENU.
2 Select Watch Face.
3 Press UP or DOWN to preview the watch face options.
4 Press GPS.
5 Select an option:
• To activate the watch face, select Apply.
• To customize the data that appears on the watch face, select Customize, press UP or DOWN to preview
the options, and press GPS.
Glances
Your watch comes preloaded with glances that provide quick information (Viewing the Glance Loop, page 49).
Some glances require a Bluetooth connection to a compatible phone.
Some glances are not visible by default. You can add them to the glance loop manually (Customizing the Glance
Loop, page 49).
46 Appearance
Name Description
Alternate time Displays the current time of day in additional time zones (Adding Alternate Time Zones,
zones page 5).
At altitudes above 800 m (2625 ft.), displays graphs showing altitude-corrected values
Altitude acclimation for your average pulse oximeter reading, respiration rate, and resting heart rate for the
last seven days.
With all-day wear, displays your current Body Battery level and a graph of your level for
Body Battery™
the last several hours (Body Battery, page 49).
Allows you to start a drive and displays break planning information for your current drive
Break planning on your Instinct 2 - dēzl Edition watch.
NOTE: This feature is not available for all product models.
Displays your dog's location information when you have a compatible dog tracking
Dog tracking
device paired with your Instinct 2 watch.
Floors climbed Tracks your floors climbed and progress toward your goal.
Displays scheduled workouts when you select a Garmin coach adaptive training plan in
Garmin coach your Garmin Connect account. The plan adjusts to your current level of fitness, coaching
and schedule preferences, and race date.
Starts a Health Snapshot session on your watch that records several key health metrics
while you hold still for two minutes. It provides a glimpse of your overall cardiovascular
Health Snapshot™ status. The watch records metrics such as your average heart rate, stress level, and
respiration rate.
Displays summaries of your saved Health Snapshot sessions.
Displays your current heart rate in beats per minute (bpm) and a graph of your average
Heart rate
resting heart rate (RHR).
Displays your seven-day average of your overnight heart rate variability (Heart Rate Varia
HRV Status
bility Status, page 51).
Tracks your time spent participating in moderate to vigorous activities, your weekly
Intensity minutes
intensity minutes goal, and progress toward your goal.
Allows you to send messages on your paired inReach device (Using the inReach Remote,
inReach controls
®
page 73).
Last ride
Last run Displays a brief summary of your last recorded activity and history of the specified sport.
Last swim
Appearance 47
Name Description
Displays the moonrise and moonset times, along with the moon phase, based on your
Moon phase
GPS position.
Displays your Love's rewards information on your Instinct 2 - dēzl Edition watch.
®
My Love Rewards
NOTE: This feature is not available for all product models.
Alerts you to incoming calls, texts, social network updates, and more, based on your
Notifications
phone notification settings (Enabling Bluetooth Notifications, page 76).
Displays performance measurements that help you track and understand your training
Performance
activities and race performances (Performance Measurements, page 50).
Pilot Flying J™ Displays your rewards card information on your Instinct 2 - dēzl Edition watch.
MyRewards NOTE: This feature is not available for all product models.
Allows you to take a manual pulse oximeter reading (Getting Pulse Oximeter Readings,
Pulse oximeter page 66). If you are too active for the watch to determine your pulse oximeter reading,
the measurements are not recorded.
Your current respiration rate in breaths per minute and seven-day average. You can do a
Respiration
breathing activity to help you relax.
Displays total sleep time, a sleep score, and sleep stage information for the previous
Sleep
night.
Displays a graph of the intensity of solar input for the last 6 hours, and the average for
Solar intensity the previous week.
NOTE: This feature is not available for all product models.
Steps Tracks your daily step count, step goal, and data for previous days.
Displays your current stress level and a graph of your stress level. You can do a breathing
Stress activity to help you relax. If you are too active for the watch to determine your stress
level, stress measurements are not recorded.
Sunrise and sunset Displays sunrise, sunset, and civil twilight times.
Uses your current location to display current wave conditions, such as tide and wave
Surfline height and surf rating, for the nearest surf spots.
NOTE: This feature is not available for all product models.
Displays information about a tide station, such as the tide height and when the next high
Tides
and low tides will occur (Viewing Tide Information, page 24).
Displays a score and a short message that helps you determine how ready you are for
Training readiness
training each day (Training Readiness, page 58).
Displays your current training status and training load, which shows you how your
Training status
training affects your fitness level and performance (Training Status, page 54).
Provides camera controls when you have a VIRB device paired with your Instinct 2 watch
VIRB controls
®
48 Appearance
Name Description
Displays laser location information when you have a compatible Xero device paired with
Xero device
®
Body Battery
Your watch analyzes your heart rate variability, stress level, sleep quality, and activity data to determine your
overall Body Battery level. Like a gas gauge on a car, it indicates your amount of available reserve energy. The
Body Battery level range is from 5 to 100, where 5 to 25 is very low reserve energy, 26 to 50 is low reserve
energy, 51 to 75 is medium reserve energy, and 76 to 100 is high reserve energy.
You can sync your watch with your Garmin Connect account to view your most up-to-date Body Battery level,
long-term trends, and additional details (Tips for Improved Body Battery Data, page 50).
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Tips for Improved Body Battery Data
• For more accurate results, wear the watch while sleeping.
• Good sleep charges your Body Battery.
• Strenuous activity and high stress can cause your Body Battery to drain more quickly.
• Food intake, as well as stimulants like caffeine, has no impact on your Body Battery.
Performance Measurements
These performance measurements are estimates that can help you track and understand your training activities
and race performances. The measurements require a few activities using wrist-based heart rate or a compatible
chest heart rate monitor. Cycling performance measurements require a heart rate monitor and a power meter.
These estimates are provided and supported by Firstbeat Analytics™. For more information, go to garmin.com
/performance-data/running.
NOTE: The estimates may seem inaccurate at first. The watch requires you to complete a few activities to learn
about your performance.
VO2 max.: VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram
of body weight at your maximum performance (About VO2 Max. Estimates, page 50).
Predicted race times: The watch uses the VO2 max. estimate and your training history to provide a target race
time based on your current state of fitness (Viewing Your Predicted Race Times, page 51).
HRV status: The watch analyzes your wrist heart rate readings while you are sleeping to determine your heart
rate variability (HRV) status based on your personal, long-term HRV averages (Heart Rate Variability Status,
page 51).
Performance condition: Your performance condition is a real-time assessment after 6 to 20 minutes of activity.
It can be added as a data field so you can view your performance condition during the rest of your activity. It
compares your real-time condition to your average fitness level (Performance Condition, page 52).
Functional threshold power (FTP): The watch uses your user profile information from the initial setup to
estimate your FTP. For a more accurate rating, you can conduct a guided test (Getting Your FTP Estimate,
page 52).
Lactate threshold: Lactate threshold requires a chest heart rate monitor. Lactate threshold is the point where
your muscles start to rapidly fatigue. Your watch measures your lactate threshold level using heart rate data
and pace (Lactate Threshold, page 53).
About VO2 Max. Estimates
VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body
weight at your maximum performance. In simple terms, VO2 max. is an indication of cardiovascular strength
and should increase as your level of fitness improves. The Instinct 2 watch requires wrist-based heart rate or
a compatible chest heart rate monitor to display your VO2 max. estimate. The watch has separate VO2 max.
estimates for running and cycling. You must run either outside with GPS or ride with a compatible power meter
at a moderate level of intensity for several minutes to get an accurate VO2 max. estimate.
On the watch, your VO2 max. estimate appears as a number and description. On your Garmin Connect account,
you can view additional details about your VO2 max. estimate.
VO2 max. data is provided by Firstbeat Analytics. VO2 max. analysis is provided with permission from The
Cooper Institute . For more information, see the appendix (VO2 Max. Standard Ratings, page 115), and go to
®
www.CooperInstitute.org.
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Getting Your VO2 Max. Estimate for Running
This feature requires wrist-based heart rate or a compatible chest heart rate monitor. If you are using a chest
heart rate monitor, you must put it on and pair it with your watch (Pairing Your Wireless Sensors, page 71).
For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 80), and set
your maximum heart rate (Setting Your Heart Rate Zones, page 81). The estimate may seem inaccurate at first.
The watch requires a few runs to learn about your running performance. You can disable VO2 max. recording for
ultra run and trail run activities if you do not want those run types to affect your VO2 max. estimate (Activities
and App Settings, page 27).
1 Start a running activity.
2 Run for at least 10 minutes outdoors.
3 After your run, select Save.
4 Press UP or DOWN to scroll through the performance measurements.
Getting Your VO2 Max. Estimate for Cycling
This feature requires a power meter and wrist-based heart rate or a compatible chest heart rate monitor. The
power meter must be paired with your watch (Pairing Your Wireless Sensors, page 71). If you are using a chest
heart rate monitor, you must put it on and pair it with your watch.
For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 80) and set
your maximum heart rate (Setting Your Heart Rate Zones, page 81). The estimate may seem inaccurate at first.
The watch requires a few rides to learn about your cycling performance.
1 Start a cycling activity.
2 Ride at a steady, high intensity for at least 20 minutes.
3 After your ride, select Save.
4 Press UP or DOWN to scroll through the performance measurements.
Viewing Your Predicted Race Times
For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 80), and set
your maximum heart rate (Setting Your Heart Rate Zones, page 81).
Your watch uses the VO2 max. estimate and your training history to provide a target race time (About VO2 Max.
Estimates, page 50). The watch analyzes several weeks of your training data to refine the race time estimates.
1 From the watch face, press UP or DOWN to view the performance glance.
2 Press GPS to view glance details.
3 Press UP or DOWN to view a predicted race time.
4 Press GPS to view predictions for other distances.
NOTE: The predictions may seem inaccurate at first. The watch requires a few runs to learn about your
running performance.
Heart Rate Variability Status
Your watch analyzes your wrist heart rate readings while you are sleeping to determine your heart rate variability
(HRV). Training, physical activity, sleep, nutrition, and healthy habits all impact your heart rate variability. HRV
values can vary widely based on gender, age, and fitness level. A balanced HRV status may indicate positive
signs of health such as good training and recovery balance, greater cardiovascular fitness, and resilience to
stress. An unbalanced or poor status may be a sign of fatigue, greater recovery needs, or increased stress. For
best results, you should wear the watch while sleeping. The watch requires three weeks of consistent sleep data
to display your heart rate variability status.
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Status Description
Unbalanced Your seven-day average HRV is above or below your baseline range.
Low Your seven-day average HRV is well below your baseline range.
Poor Your HRV values are averaging well below the normal range for your age.
No status No status means that there is insufficient data to generate a seven-day average.
You can sync your watch with your Garmin Connect account to view your current heart rate variability status,
trends, and educational feedback.
Performance Condition
As you complete your activity, such as running or cycling, the performance condition feature analyzes your pace,
heart rate, and heart rate variability to make a real-time assessment of your ability to perform compared to
your average fitness level. It is approximately your real-time percentage deviation from your baseline VO2 max.
estimate.
Performance condition values range from -20 to +20. After the first 6 to 20 minutes of your activity, the device
displays your performance condition score. For example, a score of +5 means that you are rested, fresh, and
capable of a good run or ride. You can add performance condition as a data field to one of your training screens
to monitor your ability throughout the activity. Performance condition can also be an indicator of fatigue level,
especially at the end of a long training run or ride.
NOTE: The device requires a few runs or rides with a heart rate monitor to get an accurate VO2 max. estimate
and learn about your running or riding ability (About VO2 Max. Estimates, page 50).
Viewing Your Performance Condition
This feature requires wrist-based heart rate or a compatible chest heart rate monitor.
1 Add Perform. Cond. to a data screen (Customizing the Data Screens, page 26).
2 Go for a run or ride.
After 6 to 20 minutes, your performance condition appears.
3 Scroll to the data screen to view your performance condition throughout the run or ride.
Getting Your FTP Estimate
Before you can get your functional threshold power (FTP) estimate, you must pair a chest heart rate monitor
and power meter with your watch (Pairing Your Wireless Sensors, page 71), and you must get your VO2 max.
estimate (Getting Your VO2 Max. Estimate for Cycling, page 51).
The watch uses your user profile information from the initial setup and your VO2 max. estimate to estimate
your FTP. The watch automatically detects your FTP during rides at a steady, high intensity with heart rate and
power.
1 Press UP or DOWN to view the performance glance.
2 Press GPS to view the glance details.
3 Press UP or DOWN to view your FTP estimate.
Your FTP estimate appears as a value measured in watts per kilogram, your power output in watts, and a
position on the gauge.
For more information, see the appendix (FTP Ratings, page 116).
NOTE: When a performance notification alerts you to a new FTP, you can select Accept to save the new FTP,
or Decline to keep your current FTP.
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Conducting an FTP Test
Before you can conduct a test to determine your functional threshold power (FTP), you must pair a chest heart
rate monitor and a power meter with your device (Pairing Your Wireless Sensors, page 71), and you must get
your VO2 max. estimate (Getting Your VO2 Max. Estimate for Cycling, page 51).
NOTE: The FTP test is a challenging workout that takes about 30 minutes to complete. Choose a practical and
mostly flat route that allows you to ride at a steadily increasing effort, similar to a time trial.
1 From the watch face, select GPS.
2 Select a cycling activity.
3 Hold MENU.
4 Select Training > FTP Guided Test.
5 Follow the on-screen instructions.
After you begin your ride, the device displays each step duration, the target, and current power data. A
message appears when the test is complete.
6 After you complete the guided test, complete the cool down, stop the timer, and save the activity.
Your FTP appears as a value measured in watts per kilogram, your power output in watts, and a position on
the color gauge.
7 Select an option:
• Select Accept to save the new FTP.
• Select Decline to keep your current FTP.
Lactate Threshold
Lactate threshold is the exercise intensity at which lactate (lactic acid) starts to accumulate in the bloodstream.
In running, this intensity level is estimated in terms of pace, heart rate, or power. When a runner exceeds the
threshold, fatigue starts to increase at an accelerating rate. For experienced runners, the threshold occurs at
approximately 90% of their maximum heart rate and between 10 km and half-marathon race pace. For average
runners, the lactate threshold often occurs well below 90% of maximum heart rate. Knowing your lactate
threshold can help you determine how hard to train or when to push yourself during a race.
If you already know your lactate threshold heart rate value, you can enter it in your user profile settings (Setting
Your Heart Rate Zones, page 81). You can turn on the Auto Detection feature to automatically record your
lactate threshold during an activity.
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Performing a Guided Test to Determine Your Lactate Threshold
This feature requires a Garmin chest heart rate monitor. Before you can perform the guided test, you must put
on a heart rate monitor and pair it with your device (Pairing Your Wireless Sensors, page 71).
The device uses your user profile information from the initial setup and your VO2 max. estimate to estimate
your lactate threshold. The device will automatically detect your lactate threshold during runs at a steady, high
intensity with heart rate.
TIP: The device requires a few runs with a chest heart rate monitor to get an accurate maximum heart rate value
and VO2 max. estimate. If you are having trouble getting a lactate threshold estimate, try manually lowering your
maximum heart rate value.
1 From the watch face, select GPS.
2 Select an outdoor running activity.
GPS is required to complete the test.
3 Hold MENU.
4 Select Training > Lactate Threshold Guided Test.
5 Start the timer, and follow the on-screen instructions.
After you begin your run, the device displays each step duration, the target, and current heart rate data. A
message appears when the test is complete.
6 After you complete the guided test, stop the timer and save the activity.
If this is your first lactate threshold estimate, the device prompts you to update your heart rate zones based
on your lactate threshold heart rate. For each additional lactate threshold estimate, the device prompts you
to accept or decline the estimate.
Training Status
These measurements are estimates that can help you track and understand your training activities. The
measurements require you to complete activities for two weeks using wrist-based heart rate or a compatible
chest heart rate monitor. Cycling performance measurements require a heart rate monitor and a power meter.
The measurements may seem inaccurate at first when the watch is still learning about your performance.
These estimates are provided and supported by Firstbeat Analytics. For more information, go to garmin.com
/performance-data/running.
Training status: Training status shows you how your training affects your fitness and performance. Your
training status is based on changes to your VO2 max., acute load, and HRV status over an extended time
period.
VO2 max.: VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram
of body weight at your maximum performance (About VO2 Max. Estimates, page 50). Your watch displays
heat and altitude corrected VO2 max. values when you are acclimating to high heat environments or high
altitude (Heat and Altitude Performance Acclimation, page 55).
HRV: HRV is your heart rate variability status over the last seven days (Heart Rate Variability Status, page 51).
Acute load: Acute load is a weighted sum of your recent exercise load scores including exercise duration and
intensity. (Acute Load, page 56).
Recovery time: The recovery time displays how much time remains before you are fully recovered and ready for
the next hard workout (Recovery Time, page 56).
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Training Status Levels
Training status shows you how your training affects your fitness level and performance. Your training status is
based on changes to your VO2 max., acute load, and HRV status over an extended time period. You can use
your training status to help plan future training and continue improving your fitness level.
No Status: The watch needs you to record multiple activities over two weeks, with VO2 max. results from
running or cycling, to determine your training status.
Detraining: You have a break in your training routine or you are training much less than usual for a week
or more. Detraining means that you are unable to maintain your fitness level. You can try increasing your
training load to see improvement.
Recovery: Your lighter training load is allowing your body to recover, which is essential during extended periods
of hard training. You can return to a higher training load when you feel ready.
Maintaining: Your current training load is enough to maintain your fitness level. To see improvement, try adding
more variety to your workouts or increasing your training volume.
Productive: Your current training load is moving your fitness level and performance in the right direction. You
should plan recovery periods into your training to maintain your fitness level.
Peaking: You are in ideal race condition. Your recently reduced training load is allowing your body to recover
and fully compensate for earlier training. You should plan ahead, since this peak state can only be maintained
for a short time.
Overreaching: Your training load is very high and counterproductive. Your body needs a rest. You should give
yourself time to recover by adding lighter training to your schedule.
Unproductive: Your training load is at a good level, but your fitness is decreasing. Try focusing on rest, nutrition,
and stress management.
Strained: There is imbalance between your recovery and training load. It is a normal result after a hard training
or major event. Your body may be struggling to recover, so you should pay attention to your overall health.
Tips for Getting Your Training Status
The training status feature depends on updated assessments of your fitness level, including at least one VO2
max. measurement per week (About VO2 Max. Estimates, page 50). Indoor run activities do not generate a
VO2 max. estimate in order to preserve the accuracy of your fitness level trend. You can disable VO2 max.
recording for ultra run and trail run activities if you do not want those run types to affect your VO2 max. estimate
(Activities and App Settings, page 27).
To get the most out of the training status feature, you can try these tips.
• At least one time per week, run or ride outdoors with a power meter, and reach a heart rate higher than 70% of
your maximum heart rate for at least 10 minutes.
After using the watch for one or two weeks, your training status should be available.
• Record all of your fitness activities on your primary training device, allowing your watch to learn about your
performance (Syncing Activities and Performance Measurements, page 39).
• Wear the watch consistently while you sleep, to continue generating an up-to-date HRV status. Having a valid
HRV status can help maintain a valid training status when you do not have as many activities with VO2 max.
measurements.
Heat and Altitude Performance Acclimation
Environmental factors such as high temperature and altitude impact your training and performance. For
example, high altitude training can have a positive impact on your fitness, but you may notice a temporary
VO2 max. decline while exposed to high altitudes. Your Instinct 2 watch provides acclimation notifications and
corrections to your VO2 max. estimate and training status when the temperature is above 22ºC (72ºF) and when
the altitude is above 800 m (2625 ft.). You can keep track of your heat and altitude acclimation in the training
status glance.
NOTE: The heat acclimation feature is available only for GPS activities and requires weather data from your
connected phone.
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Acute Load
Acute load is a weighted sum of your excess post-exercise oxygen consumption (EPOC) for the last several
days. The gauge indicates whether your current load is low, optimal, high, or very high. The optimal range is
based on your individual fitness level and training history. The range adjusts as your training time and intensity
increase or decrease.
About Training Effect
Training Effect measures the impact of an activity on your aerobic and anaerobic fitness. Training Effect
accumulates during the activity. As the activity progresses, the Training Effect value increases. Training Effect
is determined by your user profile information and training history, and heart rate, duration, and intensity of your
activity. There are seven different Training Effect labels to describe the primary benefit of your activity. Each
label is color coded and corresponds to your training load focus. Each feedback phrase, for example, "Highly
Impacting VO2 Max." has a corresponding description in your Garmin Connect activity details.
Aerobic Training Effect uses your heart rate to measure how the accumulated intensity of an exercise affects
your aerobic fitness and indicates if the workout had a maintaining or improving effect on your fitness level.
Your excess post-exercise oxygen consumption (EPOC) accumulated during exercise is mapped to a range of
values that account for your fitness level and training habits. Steady workouts at moderate effort or workouts
involving longer intervals (>180 sec) have a positive impact on your aerobic metabolism and result in an
improved aerobic Training Effect.
Anaerobic Training Effect uses heart rate and speed (or power) to determine how a workout affects your ability
to perform at very high intensity. You receive a value based on the anaerobic contribution to EPOC and the
type of activity. Repeated high-intensity intervals of 10 to 120 seconds have a highly beneficial impact on your
anaerobic capability and result in an improved anaerobic Training Effect.
You can add Aerobic TE and Anaerobic TE as data fields to one of your training screens to monitor your
numbers throughout the activity.
From 2.0 to 2.9 Maintains your aerobic fitness. Maintains your anaerobic fitness.
From 3.0 to 3.9 Impacts your aerobic fitness. Impacts your anaerobic fitness.
From 4.0 to 4.9 Highly impacts your aerobic fitness. Highly impacts your anaerobic fitness.
Overreaching and potentially harmful without Overreaching and potentially harmful without
5.0
enough recovery time. enough recovery time.
Training Effect technology is provided and supported by Firstbeat Analytics. For more information, go to
firstbeat.com.
Recovery Time
You can use your Garmin device with wrist-based heart rate or a compatible chest heart rate monitor to display
how much time remains before you are fully recovered and ready for the next hard workout.
NOTE: The recovery time recommendation uses your VO2 max. estimate and may seem inaccurate at first. The
device requires you to complete a few activities to learn about your performance.
The recovery time appears immediately following an activity. The time counts down until it is optimal for you to
attempt another hard workout. The device updates your recovery time throughout the day based on changes in
sleep, stress, relaxation, and physical activity.
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Recovery Heart Rate
If you are training with wrist-based heart rate or a compatible chest heart rate monitor, you can check your
recovery heart rate value after each activity. Recovery heart rate is the difference between your exercising heart
rate and your heart rate two minutes after the exercise has stopped. For example, after a typical training run,
you stop the timer. Your heart rate is 140 bpm. After two minutes of no activity or cool down, your heart rate
is 90 bpm. Your recovery heart rate is 50 bpm (140 minus 90). Some studies have linked recovery heart rate to
cardiac health. Higher numbers generally indicate healthier hearts.
TIP: For best results, you should stop moving for two minutes while the device calculates your recovery heart
rate value.
Pausing and Resuming Your Training Status
If you are injured or sick, you can pause your training status. You can continue to record fitness activities,
but your training status, training load focus, recovery feedback, and workout recommendations are temporarily
disabled.
You can resume your training status when you are ready to start training again. For best results, you need at
least one VO2 max. measurement each week (About VO2 Max. Estimates, page 50).
1 When you want to pause your training status, select an option:
• From the training status glance, hold MENU, and select Options > Pause Training Status.
• From your Garmin Connect settings, select Performance Stats > Training Status > > Pause Training
Status.
2 Sync your watch with your Garmin Connect account.
3 When you want to resume your training status, select an option:
• From the training status glance, hold MENU, and select Options > Resume Training Status.
• From your Garmin Connect settings, select Performance Stats > Training Status > > Resume Training
Status.
4 Sync your watch with your Garmin Connect account.
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Training Readiness
Your training readiness is a score and a short message that helps you determine how ready you are for training
each day. The score is continuously calculated and updated throughout the day using these factors:
• Sleep score (last night)
• Recovery time
• HRV status
• Acute load
• Sleep history (last 3 nights)
• Stress history (last 3 days)
Score Description
Prime
95 to 100
Best possible
High
75 to 94
Ready for challenges
Moderate
50 to 74
Good to go
Low
25 to 49
Time to slow down
Poor
1 to 24
Let your body recover
To see your training readiness trends over time, go to your Garmin Connect account.
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Controls
The controls menu lets you quickly access watch features and options. You can add, reorder, and remove the
options in the controls menu (Customizing the Controls Menu, page 61).
From any screen, hold CTRL.
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Icon Name Description
Alarm Clock Select to add or edit an alarm (Setting an Alarm, page 3).
Select to view the current time of day in additional time zones (Adding Alternate
Alt. Time Zones
Time Zones, page 5).
Select to open the Applied Ballistics app (Applied Ballistics, page 31).
Applied Ballistics NOTE: This feature is available only on the Instinct 2X Solar - Tactical Edition
device.
Select to enable or disable the battery saver feature (Customizing the Battery
Battery Saver
Saver Feature, page 91).
Backlight Select to adjust the screen brightness (Changing the Screen Settings, page 93).
Broadcast Heart Select to turn on heart rate broadcasting to a paired device (Broadcasting Heart
Rate Rate Data, page 66).
Select to enable or disable do not disturb mode to dim the screen and disable
Do Not Disturb alerts and notifications. For example, you can use this mode while watching a
movie.
Select to turn on the screen to use your watch as a flashlight. On the Instinct 2X
Flashlight Solar watch, the LED flashlight turns on.
NOTE: This control is called torch on your Instinct 2X Solar watch.
Select to view moonrise and moonset times, along with the moon phase, based on
Moon Phase
your GPS position.
Select to reduce backlight intensity for compatibility with night vision goggles and
Night Vision disable the wrist heart rate monitor.
NOTE: This feature is not available for all product models.
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Icon Name Description
Save Location Select to save your current location to navigate back to it later.
Set Time with GPS Select to sync your watch with the time on your phone or using satellites.
Sleep Mode Select to enable or disable Sleep Mode (Customizing Sleep Mode, page 93).
Select to enable or disable stealth mode to turn off wireless communications and
Stealth Mode prevent the storage and sharing of your GPS position.
NOTE: This feature is not available for all product models.
Stopwatch Select to start the stopwatch (Using the Stopwatch, page 4).
Select to turn on the LED flashlight strobe. You can create a custom strobe mode
Strobe (Editing the Custom Flashlight Strobe, page 62).
NOTE: This feature is not available for all product models.
Sunrise & Sunset Select to view sunrise, sunset, and twilight times.
Timers Select to set a countdown timer (Starting the Countdown Timer, page 3).
Select to open your Garmin Pay wallet and pay for purchases with your watch
Wallet
(Garmin Pay, page 62).
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Using the LED Flashlight
WARNING
This device may have a flashlight that can be programmed to flash at various intervals. Consult your physician if
you have epilepsy or are sensitive to bright or flashing lights.
NOTE: This feature is only available for Instinct 2X Solar models.
Using the flashlight can reduce battery life. You can reduce the brightness to extend the life of the battery.
1 Hold CTRL.
2 Select .
3 If necessary, press GPS to turn on the flashlight.
4 Select an option:
• To adjust the brightness or color of the flashlight, press UP or DOWN.
TIP: You can quickly press CTRL twice to turn on the flashlight at this setting in the future.
• To program the flashlight to flash in a selected pattern, hold MENU, select Strobe, select a mode, and
press GPS.
• To display your emergency contact information and program the flashlight to flash in a distress pattern,
hold MENU, select Distress Pattern, and press GPS.
CAUTION
Programming the flashlight to flash in a distress pattern will not contact your emergency contacts or emergency
services on your behalf. Your emergency contact information will only appear if it has been configured in the
Garmin Connect app.
Garmin Pay
The Garmin Pay feature allows you to use your watch to pay for purchases in participating locations using credit
or debit cards from a participating financial institution.
NOTE: This feature is not available for all product models.
Setting Up Your Garmin Pay Wallet
You can add one or more participating credit or debit cards to your Garmin Pay wallet. Go to garmin.com
/garminpay/banks to find participating financial institutions.
1 From the Garmin Connect app, select or .
2 Select Garmin Pay > Get Started.
3 Follow the on-screen instructions.
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Paying for a Purchase Using Your Watch
Before you can use your watch to pay for purchases, you must set up at least one payment card.
You can use your watch to pay for purchases in a participating location.
1 Hold CTRL.
2 Select .
3 Enter your four-digit passcode.
NOTE: If you enter your passcode incorrectly three times, your wallet locks, and you must reset your
passcode in the Garmin Connect app.
Your most recently used payment card appears.
4 If you have added multiple cards to your Garmin Pay wallet, select DOWN to change to another card
(optional).
5 Within 60 seconds, hold your watch near the payment reader, with the watch facing the reader.
The watch vibrates and displays a check mark when it is finished communicating with the reader.
6 If necessary, follow the instructions on the card reader to complete the transaction.
TIP: After you successfully enter your passcode, you can make payments without a passcode for 24 hours while
you continue to wear your watch. If you remove the watch from your wrist or disable heart rate monitoring, you
must enter the passcode again before making a payment.
Adding a Card to Your Garmin Pay Wallet
You can add up to 10 credit or debit cards to your Garmin Pay wallet.
1 From the Garmin Connect app, select or .
2 Select Garmin Pay > > Add Card.
3 Follow the on-screen instructions.
After the card is added, you can select the card on your watch when you make a payment.
Managing Your Garmin Pay Cards
You can temporarily suspend or delete a card.
NOTE: In some countries, participating financial institutions may restrict the Garmin Pay features.
1 From the Garmin Connect app, select or .
2 Select Garmin Pay.
3 Select a card.
4 Select an option:
• To temporarily suspend or unsuspend the card, select Suspend Card.
The card must be active to make purchases using your Instinct 2 watch.
• To delete the card, select .
Changing Your Garmin Pay Passcode
You must know your current passcode to change it. If you forget your passcode, you must reset the Garmin Pay
feature for your Instinct 2 watch, create a new passcode, and reenter your card information.
1 From the Instinct 2 device page in the Garmin Connect app, select Garmin Pay > Change Passcode.
2 Follow the on-screen instructions.
The next time you pay using your Instinct 2 watch, you must enter the new passcode.
Morning Report
Your watch displays a morning report based on your normal wake time. Press DOWN to view the report, which
includes weather, sleep, overnight heart rate variability status, and more (Customizing Your Morning Report,
page 64).
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Customizing Your Morning Report
NOTE: You can customize these settings on you watch or in your Garmin Connect account.
1 Hold MENU.
2 Select Appearance > Morning Report.
3 Select an option:
• Select Show Report to enable or disable the morning report.
• Select Edit Report to customize the order and type of data that appears in your morning report.
Pulse Oximeter
The Instinct 2 watch has a wrist-based pulse oximeter to gauge the saturation of oxygen in your blood. Knowing
your oxygen saturation can be valuable in understanding your overall health and help you determine how your
body is adapting to altitude. Your watch gauges your blood oxygen level by shining light into the skin and
checking how much light is absorbed. This is referred to as SpO2.
On the watch, your pulse oximeter readings appear as an SpO2 percentage. On your Garmin Connect account,
you can view additional details about your pulse oximeter readings, including trends over multiple days (Setting
the Pulse Oximeter Mode, page 66). For more information on pulse oximeter accuracy, go to garmin.com
/ataccuracy.
Compass
The watch has a 3-axis compass with automatic calibration. The compass features and appearance change
depending on your activity, whether GPS is enabled, and whether you are navigating to a destination. You can
change the compass settings manually (Compass Settings, page 67).
Compass Settings
Hold MENU, and select Sensors & Accessories > Compass.
Calibrate: Allows you to manually calibrate the compass sensor (Calibrating the Compass Manually, page 67).
Display: Sets the directional heading on the compass to letters, degrees, or milliradians.
North Ref.: Sets the north reference of the compass (Setting the North Reference, page 67).
Mode: Sets the compass to use electronic-sensor data only (On), a combination of GPS and electronic-sensor
data when moving (Auto), or GPS data only (Off).
Calibrating the Compass Manually
NOTICE
Calibrate the electronic compass outdoors. To improve heading accuracy, do not stand near objects that
influence magnetic fields, such as vehicles, buildings, and overhead power lines.
Your watch was already calibrated at the factory, and the watch uses automatic calibration by default. If you
experience irregular compass behavior, for example, after moving long distances or after extreme temperature
changes, you can manually calibrate the compass.
1 Hold MENU.
2 Select Sensors & Accessories > Compass > Calibrate > Start.
3 Follow the on-screen instructions.
TIP: Move your wrist in a small figure eight motion until a message appears.
Setting the North Reference
You can set the directional reference used in calculating heading information.
1 Hold MENU.
2 Select Sensors & Accessories > Compass > North Ref..
3 Select an option:
• To set geographic north as the heading reference, select True.
• To set the magnetic declination for your location automatically, select Magnetic.
• To set grid north (000º) as the heading reference, select Grid.
• To set the magnetic variation value manually, select User > Mag. Variation, enter the magnetic variation,
and select Done.
Altimeter Settings
Hold MENU, and select Sensors & Accessories > Altimeter.
Calibrate: Allows you to manually calibrate the altimeter sensor.
Auto Cal.: Allows the altimeter to self-calibrate each time you use satellite systems.
Sensor Mode: Sets the mode for the sensor. The Auto option uses both the altimeter and barometer according
to your movement. You can use the Altimeter Only option when your activity involves changes in altitude, or
the Barometer Only option when your activity does not involve changes in altitude.
Elevation: Sets the units of measure for elevation.
Calibrating the Barometric Altimeter
Your watch was already calibrated at the factory, and the watch uses automatic calibration at your GPS starting
point by default. You can manually calibrate the barometric altimeter if you know the correct elevation.
1 Hold MENU.
2 Select Sensors & Accessories > Altimeter.
3 Select an option:
• To calibrate automatically from your GPS starting point, select Auto Cal..
• To enter the current elevation manually, select Calibrate > Enter Manually.
• To enter the current elevation from the digital elevation model, select Calibrate > Use DEM.
NOTE: Some watches require a phone connection to use DEM for calibration.
• To enter the current elevation from your GPS location, select Calibrate > Use GPS.
Barometer Settings
Hold MENU, and select Sensors & Accessories > Barometer.
Calibrate: Allows you to manually calibrate the barometer sensor.
Plot: Sets the time scale for the chart in the barometer glance.
Storm Alert: Sets the rate of barometric pressure change that triggers a storm alert.
Sensor Mode: Sets the mode for the sensor. The Auto option uses both the altimeter and barometer according
to your movement. You can use the Altimeter Only option when your activity involves changes in altitude, or
the Barometer Only option when your activity does not involve changes in altitude.
Pressure: Sets how the watch displays pressure data.
Calibrating the Barometer
Your watch was already calibrated at the factory, and the watch uses automatic calibration at your GPS starting
point by default. You can manually calibrate the barometer if you know the correct elevation or the correct sea
level pressure.
1 Hold MENU.
2 Select Sensors & Accessories > Barometer > Calibrate.
3 Select an option:
• To enter the current elevation and sea level pressure (optional), select Enter Manually.
• To calibrate automatically from the digital elevation model, select Use DEM.
NOTE: Some watches require a phone connection to use DEM for calibration.
• To calibrate automatically from your GPS starting point, select Use GPS.
Applied Ballis You can use Applied Ballistics devices, such as rangefinders or wind sensors, and view
tics additional ballistics information on your watch.
You can use Approach CT10 golf club sensors to automatically track your golf shots,
Club Sensors
including location, distance, and club type.
DogTrack Allows you to receive data from a compatible handheld dog tracking device.
Extended You can use the Extended Display mode to display data screens from your watch on a
Display compatible Edge bike computer during a ride or triathlon.
External Heart You can use an external sensor, such as the HRM-Pro™ or HRM-Dual™ heart rate monitor, to
Rate view heart rate data during your activities.
You can use a foot pod to record pace and distance instead of using GPS when you are
Foot Pod
training indoors or when your GPS signal is weak.
The inReach remote function allows you to control your inReach satellite communicator
inReach
using your Instinct watch (Using the inReach Remote, page 73).
Lights You can use Varia™ smart bike lights to improve situational awareness.
You can play video games on your computer and see real-time statistics on your device
PC
(Using the Garmin GameOn™ App, page 14).
You can use the Rally™ or Vector™ power meter bike pedals to view your power data on your
watch. You can adjust your power zones to match your goals and abilities (Setting Your
Power
Power Zones, page 82), or use range alerts to be notified when you reach a specified power
zone (Setting an Alert, page 30).
You can use a Varia rearview bike radar to improve situational awareness and send alerts
Radar
about approaching vehicles.
You can use a Running Dynamics Pod to record running dynamics data and view it on your
RD Pod
watch (Running Dynamics, page 72).
You can use your watch with an indoor bike smart trainer to simulate resistance while
Smart Trainer
following a course, ride, or workout (Using an Indoor Trainer, page 13).
You can attach speed or cadence sensors to your bike and view the data during your ride. If
Speed/Cadence necessary, you can manually enter your wheel circumference (Wheel Size and Circumference,
page 116).
You can attach the tempe temperature sensor to a secure strap or loop where it is exposed
Tempe
to ambient air, so it provides a consistent source of accurate temperature data.
You can use Vectronix rangefinders, and view additional ballistics information on your
®
Vectronix
watch.
The VIRB remote function allows you to control your VIRB action camera using your watch
VIRB
(VIRB Remote, page 73).
XERO Laser You can view and share laser location information from a Xero device (Xero Laser Location
Locations Settings, page 75).
Running Dynamics
You can use your compatible Instinct 2 device paired with the HRM-Pro accessory or other running dynamics
accessory to provide real-time feedback about your running form.
The running dynamics accessory has an accelerometer that measures torso movement in order to calculate six
running metrics. For more information, go to garmin.com/performance-data/running.
Cadence: Cadence is the number of steps per minute. It displays the total steps (right and left combined).
Vertical oscillation: Vertical oscillation is your bounce while running. It displays the vertical motion of your
torso, measured in centimeters.
Ground contact time: Ground contact time is the amount of time in each step that you spend on the ground
while running. It is measured in milliseconds.
NOTE: Ground contact time and balance are not available while walking.
Ground contact time balance: Ground contact time balance displays the left/right balance of your ground
contact time while running. It displays a percentage. For example, 53.2 with an arrow pointing left or right.
Stride length: Stride length is the length of your stride from one footfall to the next. It is measured in meters.
Vertical ratio: Vertical ratio is the ratio of vertical oscillation to stride length. It displays a percentage. A lower
number typically indicates better running form.
inReach Remote
The inReach remote function allows you to control your inReach satellite communicator using your Instinct
watch. Go to buy.garmin.com for more information about compatible devices.
Using the inReach Remote
Before you can use the inReach remote function, you must add the inReach glance to the glance loop
(Customizing the Glance Loop, page 49).
1 Turn on the inReach satellite communicator.
2 On your Instinct watch, press UP or DOWN from the watch face to view the inReach glance.
3 Press GPS to search for your inReach satellite communicator.
4 Press GPS to pair your inReach satellite communicator.
5 Press GPS, and select an option:
• To send an SOS message, select Initiate SOS.
NOTE: You should only use the SOS function in a real emergency situation.
• To send a text message, select Messages > New Message, select the message contacts, and enter the
message text or select a quick text option.
• To send a preset message, select Send Preset, and select a message from the list.
• To view the timer and distance traveled during an activity, select Tracking.
VIRB Remote
The VIRB remote function allows you to control your VIRB action camera using your device.
Map
represents your location on the map. Location names and symbols appear on the map. When you are
navigating to a destination, your route is marked with a line on the map.
• Map navigation (Panning and Zooming the Map, page 75)
• Map settings (Map Settings, page 75)
Map Settings
You can customize how the map appears in the map app and data screens.
Hold MENU, and select Map.
Orientation: Sets the orientation of the map. The North Up option shows north at the top of the screen. The
Track Up option shows your current direction of travel at the top of the screen.
User Locations: Shows or hides saved locations on the map.
Auto Zoom: Automatically selects the zoom level for optimal use of your map. When disabled, you must zoom
in or out manually.
Map 75
Pairing Your Phone
To use the connected features on your watch, you must pair it directly through the Garmin Connect app, instead
of from the Bluetooth settings on your phone.
1 During the initial setup on your watch, select when you are prompted to pair with your phone.
NOTE: If you previously skipped the pairing process, you can hold MENU, and select Pair Phone.
2 Scan the QR code with your phone, and follow the on-screen instructions to complete the pairing and setup
process.
• If you are using an Android phone, from the Garmin Connect app, select Settings > Notifications.
Garmin Connect
You can connect with your friends on Garmin Connect. Garmin Connect gives you the tools to track, analyze,
share, and encourage each other. Record the events of your active lifestyle including runs, walks, rides, swims,
hikes, triathlons, and more. To sign up for a free account, you can download the app from the app store on your
phone (garmin.com/connectapp), or go to connect.garmin.com.
Store your activities: After you complete and save an activity with your watch, you can upload that activity to
your Garmin Connect account and keep it as long as you want.
Analyze your data: You can view more detailed information about your activity, including time, distance,
elevation, heart rate, calories burned, cadence, running dynamics, an overhead map view, pace and speed
charts, and customizable reports.
NOTE: Some data requires an optional accessory such as a heart rate monitor.
Plan your training: You can choose a fitness goal and load one of the day-by-day training plans.
Track your progress: You can track your daily steps, join a friendly competition with your connections, and meet
your goals.
Share your activities: You can connect with friends to follow each other's activities or post links to your
activities on your favorite social networking sites.
Manage your settings: You can customize your watch and user settings on your Garmin Connect account.
Using the Garmin Connect App
After you pair your watch with your phone (Pairing Your Phone, page 76), you can use the Garmin Connect app to
upload all of your activity data to your Garmin Connect account.
1 Verify the Garmin Connect app is running on your phone.
2 Bring your watch within 10 m (30 ft.) of your phone.
Your watch automatically syncs your data with the Garmin Connect app and your Garmin Connect account.
Updating the Software Using the Garmin Connect App
Before you can update your watch software using the Garmin Connect app, you must have a Garmin Connect
account, and you must pair the watch with a compatible phone (Pairing Your Phone, page 76).
Sync your watch with the Garmin Connect app (Using the Garmin Connect App, page 78).
When new software is available, the Garmin Connect app automatically sends the update to your watch.
The update is applied when you are not actively using the watch. When the update is complete, your watch
restarts.
Connect IQ Features
You can add Connect IQ features to your watch from Garmin and other providers using the Connect IQ app
(garmin.com/connectiqapp). You can customize your watch with watch faces, device apps, and data fields.
Watch Faces: Allow you to customize the appearance of the clock.
Device Apps: Add interactive features to your watch, such as glances and new outdoor and fitness activity
types.
Data Fields: Allow you to download new data fields that present sensor, activity, and history data in new ways.
You can add Connect IQ data fields to built-in features and pages.
Downloading Connect IQ Features
Before you can download features from the Connect IQ app, you must pair your Instinct 2 watch with your phone
(Pairing Your Phone, page 76).
1 From the app store on your phone, install and open the Connect IQ app.
2 If necessary, select your watch.
3 Select a Connect IQ feature.
4 Follow the on-screen instructions.
Downloading Connect IQ Features Using Your Computer
1 Connect the watch to your computer using a USB cable.
2 Go to apps.garmin.com, and sign in.
3 Select a Connect IQ feature, and download it.
4 Follow the on-screen instructions.
Garmin Explore™
The Garmin Explore website and app allow you to create courses, waypoints, and collections, plan trips, and use
cloud storage. They offer advanced planning both online and offline, allowing you to share and sync data with
your compatible Garmin device. You can use the app to download maps for offline access, and then navigate
anywhere without using your cellular service.
You can download the Garmin Explore app from the app store on your phone (garmin.com/exploreapp), or you
can go to explore.garmin.com.
User Profile
You can update your user profile on your watch or on the Garmin Connect app.
Gender Settings
When you first set up the watch, you must choose a sex. Most fitness and training algorithms are binary. For the
most accurate results, Garmin recommends selecting your sex assigned at birth. After the initial setup, you can
customize the profile settings in your Garmin Connect account.
Profile & Privacy: Enables you to customize the data on your public profile.
User Settings: Sets your sex. If you select Not Specified, the algorithms that require a binary input will use the
sex you specified when you first set up the watch.
80 User Profile
Fitness Goals
Knowing your heart rate zones can help you measure and improve your fitness by understanding and applying
these principles.
• Your heart rate is a good measure of exercise intensity.
• Training in certain heart rate zones can help you improve cardiovascular capacity and strength.
If you know your maximum heart rate, you can use the table (Heart Rate Zone Calculations, page 82) to
determine the best heart rate zone for your fitness objectives.
If you do not know your maximum heart rate, use one of the calculators available on the Internet. Some gyms
and health centers can provide a test that measures maximum heart rate. The default maximum heart rate is
220 minus your age.
User Profile 81
Heart Rate Zone Calculations
% of Maximum Heart
Zone Perceived Exertion Benefits
Rate
82 User Profile
Safety and Tracking Features
CAUTION
The safety and tracking features are supplemental features and should not be relied on as a primary method to
obtain emergency assistance. The Garmin Connect app does not contact emergency services on your behalf.
NOTICE
To use the safety and tracking features, the Instinct 2 watch must be connected to the Garmin Connect app
using Bluetooth technology. Your paired phone must be equipped with a data plan and be in an area of network
coverage where data is available. You can enter emergency contacts in your Garmin Connect account.
For more information about safety and tracking features, go to garmin.com/safety.
Assistance: Allows you to send a message with your name, LiveTrack link, and GPS location (if available) to
your emergency contacts.
Incident detection: When the Instinct 2 watch detects an incident during certain outdoor activities, the watch
sends an automated message, LiveTrack link, and GPS location (if available) to your emergency contacts.
LiveTrack: Allows friends and family to follow your races and training activities in real time. You can invite
followers using email or social media, allowing them to view your live data on a web page.
Live Event Sharing: Allows you to send messages to friends and family during an event, providing real-time
updates.
NOTE: This feature is available only if your watch is connected to a compatible Android phone.
Adding Contacts
You can add up to 50 contacts to the Garmin Connect app. Contact emails can be used with the LiveTrack
feature. Three of these contacts can be used as emergency contacts (Adding Emergency Contacts, page 83).
1 From the Garmin Connect app, select or .
2 Select Contacts.
3 Follow the on-screen instructions.
After you add contacts, you must sync your data to apply the changes to your Instinct 2 device (Using the
Garmin Connect App, page 78).
NOTICE
Before you can enable incident detection on your watch, you must set up emergency contacts in the Garmin
Connect app (Adding Emergency Contacts, page 83). Your paired phone must be equipped with a data plan and
be in an area of network coverage where data is available. Your emergency contacts must be able to receive
emails or text messages (standard text messaging rates may apply).
1 Hold MENU.
2 Select Safety > Incident Detection.
3 Select a GPS activity.
NOTE: Incident detection is available only for certain outdoor activities.
When an incident is detected by your Instinct 2 watch and your phone is connected, the Garmin Connect
app can send an automated text message and email with your name and GPS location (if available) to your
emergency contacts. A message appears on your device and paired phone indicating your contacts will be
informed after 15 seconds have elapsed. If assistance is not needed, you can cancel the automated emergency
message.
Requesting Assistance
CAUTION
Assistance is a supplemental feature and should not be relied upon as a primary method to obtain emergency
assistance. The Garmin Connect app does not contact emergency services on your behalf.
NOTICE
Before you can request assistance, you must set up emergency contacts in the Garmin Connect app (Adding
Emergency Contacts, page 83). Your paired phone must be equipped with a data plan and be in an area of
network coverage where data is available. Your emergency contacts must be able to receive emails or text
messages (standard text messaging rates may apply).
1 Hold CTRL.
2 When you feel three vibrations, release the button to activate the assistance feature.
The countdown screen appears.
TIP: You can select Cancel before the countdown is complete to cancel the message.
Intensity Minutes
To improve your health, organizations such as the World Health Organization recommend at least 150 minutes
per week of moderate intensity activity, such as brisk walking, or 75 minutes per week of vigorous intensity
activity, such as running.
The watch monitors your activity intensity and tracks your time spent participating in moderate to vigorous
intensity activities (heart rate data is required to quantify vigorous intensity). The watch adds the amount of
moderate activity minutes with the amount of vigorous activity minutes. Your total vigorous intensity minutes
are doubled when added.
Sleep Tracking
While you are sleeping, the watch automatically detects your sleep and monitors your movement during your
normal sleep hours. You can set your normal sleep hours in the Garmin Connect app. Sleep statistics include
total hours of sleep, sleep stages, sleep movement, and sleep score. You can view your sleep statistics on your
Garmin Connect account.
NOTE: Naps are not added to your sleep statistics. You can use do not disturb mode to turn off notifications
and alerts, with the exception of alarms (Controls, page 59).
Navigating to a Destination
You can use your device to navigate to a destination or follow a course.
1 From the watch face, press GPS.
2 Select an activity.
3 Hold MENU.
4 Select Navigation.
5 Select a category.
6 Respond to the on-screen prompts to choose a destination.
7 Select Go To.
Navigation information appears.
8 Press GPS to begin navigation.
86 Navigation
Navigating to the Starting Point of a Saved Activity
You can navigate back to the starting point of a saved activity in a straight line or along the path you traveled.
This feature is available only for activities that use GPS.
1 From the watch face, press GPS.
2 Select an activity.
3 Hold MENU.
4 Select Navigation > Activities.
5 Select an activity.
6 Select Back to Start, and select an option:
• To navigate back to the starting point of your activity along the path you traveled, select TracBack.
• To navigate back to the starting point of your activity in a straight line, select Straight Line.
A line appears on the map from your current location to the starting point of the last saved activity.
NOTE: You can start the timer to prevent the device from timing out to watch mode.
7 Press DOWN to view the compass (optional).
The arrow points toward your starting point.
Your current location , the track to follow , and your destination appear on the map.
Navigation 87
Navigating with Sight 'N Go
You can point the device at an object in the distance, such as a water tower, lock in the direction, and then
navigate to the object.
1 From the watch face, press GPS.
2 Select an activity.
3 Hold MENU.
4 Select Navigation > Sight 'N Go.
5 Point the top of the watch at an object, and press GPS.
Navigation information appears.
6 Press GPS to begin navigation.
Stopping Navigation
1 During an activity, hold MENU.
2 Select Stop Navigation.
Courses
You can send a course from your Garmin Connect account to your device. After it is saved to your device, you
can navigate the course on your device.
You can follow a saved course simply because it is a good route. For example, you can save and follow a bike
friendly commute to work.
You can also follow a saved course, trying to match or exceed previously set performance goals. For example,
if the original course was completed in 30 minutes, you can race against a Virtual Partner trying to complete the
course in under 30 minutes.
88 Navigation
Creating a Course on Garmin Connect
Before you can create a course on the Garmin Connect app, you must have a Garmin Connect account (Garmin
Connect, page 78).
1 From the Garmin Connect app, select or .
2 Select Training & Planning > Courses > Create Course.
3 Select a course type.
4 Follow the on-screen instructions.
5 Select Done.
NOTE: You can send this course to your device (Sending a Course to Your Device, page 89).
Sending a Course to Your Device
You can send a course you created using the Garmin Connect app to your device (Creating a Course on Garmin
Connect, page 89).
1 From the Garmin Connect app, select or .
2 Select Training & Planning > Courses.
3 Select a course.
4 Select > Send to Device.
5 Select your compatible device.
6 Follow the on-screen instructions.
Navigation 89
Projecting a Waypoint
You can create a new location by projecting the distance and bearing from your current location to a new
location.
NOTE: You may need to add the Project Wpt. app to the activities and apps list.
1 From the watch face, press GPS.
2 Select Project Wpt..
3 Press UP or DOWN to set the heading.
4 Press GPS.
5 Press DOWN to select a unit of measure.
6 Press UP to enter the distance.
7 Press GPS to save.
The projected waypoint is saved with a default name.
Navigation Settings
You can customize the map features and appearance when navigating to a destination.
Heading Settings
You can set the behavior of the pointer that appears when navigating.
Hold MENU, and select Navigation > Type.
Bearing: Points in the direction of your destination.
Course: Shows your relationship to the course line leading to the destination.
90 Navigation
Power Manager Settings
Hold MENU, and select Power Manager.
Battery Saver: Allows you to customize system settings to extend battery life in watch mode (Customizing the
Battery Saver Feature, page 91).
Power Modes: Allows you to customize system settings, activity settings, and GPS settings to extend battery
life during an activity (Customizing Power Modes, page 91).
System Settings
Hold MENU, and select System.
Language: Sets the language displayed on the watch.
Time: Adjusts the time settings (Time Settings, page 92).
Backlight: Adjusts the screen settings (Changing the Screen Settings, page 93).
Satellites: Sets the default satellite system to use for activities. If necessary, you can customize the satellite
setting for each activity (Satellite Settings, page 31).
Sound and Vibe: Sets the watch sounds, such as button tones, alerts, and vibrations.
Sleep Mode: Allows you to set your sleep hours and sleep mode preferences (Customizing Sleep Mode,
page 93).
Do Not Disturb: Allows you to enable the Do Not Disturb mode. You can edit your preferences for the screen,
notifications, alerts, and wrist gestures.
Hot Keys: Allows you to assign shortcuts to buttons (Customizing the Hot Keys, page 93).
Auto Lock: Allows you to lock the buttons automatically to prevent accidental button presses. Use the During
Activity option to lock the buttons during a timed activity. Use the General Use option to lock the buttons
when you are not recording a timed activity.
Format: Sets general format preferences, such as the units of measure, pace and speed shown during activities,
the start of the week, and geographical position format and datum options (Changing the Units of Measure,
page 93).
Perf. Condition: Enables the performance condition feature during an activity (Performance Condition, page 52).
Data Recording: Sets how the watch records activity data. The Smart recording option (default) allows for
longer activity recordings. The Every Second recording option provides more detailed activity recordings, but
may not record entire activities that last for longer periods of time.
USB Mode: Sets the watch to use mass storage mode or Garmin mode when connected to a computer.
Reset: Allows you to reset user data and settings (Resetting All Default Settings, page 100).
Software Update: Allows you to install downloaded software updates or enable automatic updates (Product
Updates, page 98).
About: Displays device, software, license, and regulatory information.
Time Settings
Hold MENU, and select System > Time.
Time Format: Sets the watch to show time in a 12-hour, 24-hour, or military format.
Date Format: Sets the display order for the day, month, and year for dates.
Set Time: Sets the time zone for the watch. The Auto option sets the time zone automatically based on your
GPS position.
Time: Allows you to adjust the time if the Set Time option is set to Manual.
Alerts: Allows you to set hourly alerts, as well as sunrise and sunset alerts that sound a specific number of
minutes or hours before the actual sunrise or sunset occurs (Setting Alerts, page 5).
Sync with GPS: Allows you to manually sync the time when you change time zones, and to update for daylight
saving time (Syncing the Time with GPS, page 4).
92 System Settings
Changing the Screen Settings
1 Hold MENU.
2 Select System > Backlight.
3 Select Night Vision to reduce the backlight intensity for compatibility with night vision goggles (optional).
4 Select an option:
• Select During Activity.
• Select General Use.
• Select During Sleep.
5 Select an option:
• Select Brightness to set the brightness level of the screen.
NOTE: If you enable night vision mode, you cannot adjust the brightness level.
• Select Keys to turn on the screen for button presses.
• Select Alerts to turn on the screen for alerts.
• Select Gesture to turn on the screen by raising and turning your arm to look at your wrist.
• Select Timeout to set the length of time before the screen turns off.
System Settings 93
Viewing E-label Regulatory and Compliance Information
The label for this device is provided electronically. The e-label may provide regulatory information, such as
identification numbers provided by the FCC or regional compliance markings, as well as applicable product and
licensing information.
1 Hold MENU.
2 From the system menu, select About.
Device Information
Charging the Watch
WARNING
This device contains a lithium-ion battery. See the Important Safety and Product Information guide in the product
box for product warnings and other important information.
NOTICE
To prevent corrosion, thoroughly clean and dry the contacts and the surrounding area before charging or
connecting to a computer. Refer to the cleaning instructions (Device Care, page 95).
1 Plug the cable ( end) into the charging port on your watch.
2 Plug the other end of the cable into a USB charging port.
The watch displays the current battery charge level.
Solar Charging
NOTE: This feature is not available on all models.
The solar charging capability of the watch allows you to charge your watch while you use it.
Tips for Solar Charging
To maximize the battery life of your watch, follow these tips.
• When you are wearing the watch, avoid covering the face with your sleeve.
• Regular outdoor use in sunny conditions can extend your battery life.
NOTE: The watch protects itself from overheating and stops charging automatically if the internal
temperature exceeds the solar charging temperature threshold (Specifications, page 95).
NOTE: The watch does not solar charge when connected to an external power source or when the battery is
full.
94 Device Information
Specifications
Battery type Rechargeable, built-in lithium-ion battery
Operating and storage temperature range From -20º to 60ºC (from -4º to 140ºF)
Mode Instinct 2 Battery Life Instinct 2 Battery Life Instinct 2S Battery Life
Device Care
NOTICE
Do not use a sharp object to clean the device.
Avoid chemical cleaners, solvents, and insect repellents that can damage plastic components and finishes.
Thoroughly rinse the device with fresh water after exposure to chlorine, salt water, sunscreen, cosmetics,
alcohol, or other harsh chemicals. Prolonged exposure to these substances can damage the case.
Avoid pressing the buttons under water.
Avoid extreme shock and harsh treatment, because it can degrade the life of the product.
Do not store the device where prolonged exposure to extreme temperatures can occur, because it can cause
permanent damage.
1 The device withstands pressure equivalent to a depth of 100 m. For more information, go to www.garmin.com/waterrating.
2 All-day wear with 3 hr./day outside in 50,000 lux conditions.
3 With use in 50,000 lux conditions.
Device Information 95
Cleaning the Watch
CAUTION
Some users may experience skin irritation after prolonged use of the watch, especially if the user has sensitive
skin or allergies. If you notice any skin irritation, remove the watch and give your skin time to heal. To help
prevent skin irritation, ensure the watch is clean and dry, and do not overtighten the watch on your wrist.
NOTICE
Even small amounts of sweat or moisture can cause corrosion of the electrical contacts when connected to a
charger. Corrosion can prevent charging and data transfer.
TIP: For more information, go to garmin.com/fitandcare.
1 Rinse with water, or use a damp lint-free cloth.
2 Allow the watch to dry completely.
96 Device Information
Changing the Spring Bar Bands
You can replace the bands with new Instinct 2 bands or compatible QuickFit 22 bands.
®
NOTE: Make sure the band is secure. The latch should close over the watch pin.
4 Repeat the steps to change the other band.
Data Management
NOTE: The device is not compatible with Windows 95, 98, Me, Windows NT , and Mac OS 10.3 and earlier.
® ® ®
Device Information 97
Deleting Files
NOTICE
If you do not know the purpose of a file, do not delete it. Your device memory contains important system files
that should not be deleted.
1 Open the Garmin drive or volume.
2 If necessary, open a folder or volume.
3 Select a file.
4 Press the Delete key on your keyboard.
NOTE: If you are using an Apple computer, you must empty the Trash folder to completely remove the files.
®
Troubleshooting
Product Updates
Your device automatically checks for updates when connected to Bluetooth. You can manually check for
updates from the system settings (System Settings, page 92). On your computer, install Garmin Express
(www.garmin.com/express). On your phone, install the Garmin Connect app.
This provides easy access to these services for Garmin devices:
• Software updates
• Course updates
• Data uploads to Garmin Connect
• Product registration
98 Troubleshooting
My phone will not connect to the watch
If your phone will not connect to the watch, you can try these tips.
• Turn off your phone and your watch, and turn them back on again.
• Enable Bluetooth technology on your phone.
• Update the Garmin Connect app to the latest version.
• Remove your watch from the Garmin Connect app and the Bluetooth settings on your phone to retry the
pairing process.
• If you bought a new phone, remove your watch from the Garmin Connect app on the phone you intend to stop
using.
• Bring your phone within 10 m (33 ft.) of the watch.
• On your phone, open the Garmin Connect app, select or , and select Garmin Devices > Add Device to
enter pairing mode.
• From the watch face, hold MENU, and select Phone > Pair Phone.
Troubleshooting 99
Resetting All Default Settings
Before you reset all default settings, you should sync the watch with the Garmin Connect app to upload your
activity data.
You can reset all of the watch settings to the factory default values.
1 Hold MENU.
2 Select System > Reset.
3 Select an option:
• To reset all of the watch settings to the factory default values, including user profile data, but save activity
history and downloaded apps and files, select Reset Default Settings.
• To reset all of the watch settings to the factory default values and delete all user-entered information and
activity history, select Delete Data and Reset Settings.
NOTE: If you have set up a Garmin Pay wallet, this option deletes the wallet from your watch.
100 Troubleshooting
Improving GPS Satellite Reception
• Frequently sync the watch to your Garmin account:
◦ Connect your watch to a computer using the USB cable and the Garmin Express application.
◦ Sync your watch to the Garmin Connect app using your Bluetooth enabled phone.
While connected to your Garmin account, the watch downloads several days of satellite data, allowing it to
quickly locate satellite signals.
• Take your watch outside to an open area away from tall buildings and trees.
• Remain stationary for a few minutes.
Activity Tracking
For more information about activity tracking accuracy, go to garmin.com/ataccuracy.
The step counts on my watch and my Garmin Connect account don't match
The step count on your Garmin Connect account updates when you sync your watch.
1 Select an option:
• Sync your step count with the Garmin Express application (Using Garmin Connect on Your Computer,
page 79).
• Sync your step count with the Garmin Connect app (Using the Garmin Connect App, page 78).
2 Wait while your data syncs.
Syncing can take several minutes.
NOTE: Refreshing the Garmin Connect app or the Garmin Express application does not sync your data or
update your step count.
Troubleshooting 101
Appendix
Data Fields
NOTE: Not all data fields are available for all activity types. Some data fields require ANT+ or Bluetooth
accessories to display data. Some data fields appear in more than one category on the watch.
TIP: You can also customize the data fields from the watch settings in the Garmin Connect app.
Cadence Fields
Name Description
Avg. Cadence Cycling. The average cadence for the current activity.
Avg. Cadence Running. The average cadence for the current activity.
Cycling. The number of revolutions of the crank arm. Your device must be connected to a
Cadence
cadence accessory for this data to appear.
Lap Cadence Cycling. The average cadence for the current lap.
Lap Cadence Running. The average cadence for the current lap.
Last Lap Cad. Cycling. The average cadence for the last completed lap.
Last Lap Cad. Running. The average cadence for the last completed lap.
Compass Fields
Name Description
Compass Hdg. The direction you are moving based on the compass.
Distance Fields
Name Description
Last Lap Dist. The distance traveled for the last completed lap.
Last Move Distance The distance traveled for the last completed move.
102 Appendix
Elevation Fields
Name Description
Avg. Ascent The average vertical distance of ascent since the last reset.
Avg. Descent The average vertical distance of descent since the last reset.
Elevation The altitude of your current location above or below sea level.
Glide Ratio The ratio of horizontal distance traveled to the change in vertical distance.
The calculation of rise (elevation) over run (distance). For example, if for every 3 m (10 ft.)
Grade
you climb you travel 60 m (200 ft.), the grade is 5%.
Lap Ascent The vertical distance of ascent for the current lap.
Lap Descent The vertical distance of descent for the current lap.
Last Lap Ascent The vertical distance of ascent for the last completed lap.
Last Lap Descent The vertical distance of descent for the last completed lap.
Last Move Ascent The vertical distance of ascent for the last completed move.
Last Move Descent The vertical distance of descent for the last completed move.
Max. Ascent The maximum rate of ascent in feet per minute or meters per minute since the last reset.
Max. Descent The maximum rate of descent in meters per minute or feet per minute since the last reset.
Max. Elevation The highest elevation reached since the last reset.
Min. Elevation The lowest elevation reached since the last reset.
Move Ascent The vertical distance of ascent for the current move.
Move Descent The vertical distance of descent for the current move.
Total Ascent The total elevation distance ascended since the last reset.
Total Descent The total elevation distance descended since the last reset.
Appendix 103
Heart Rate Fields
Name Description
The percentage of heart rate reserve (maximum heart rate minus resting heart
%HRR
rate).
Aerobic TE The impact of the current activity on your aerobic fitness level.
Anaerobic TE The impact of the current activity on your anaerobic fitness level.
The average percentage of heart rate reserve (maximum heart rate minus resting
Avg. %HRR
heart rate) for the current activity.
Avg HR %Max. The average percentage of maximum heart rate for the current activity.
Your heart rate in beats per minute (bpm). Your device must have wrist-based
Heart Rate
heart rate or be connected to a compatible heart rate monitor.
The current range of your heart rate (1 to 5). The default zones are based on your
HR Zone
user profile and maximum heart rate (220 minus your age).
The average percentage of heart rate reserve (maximum heart rate minus resting
Int. Avg. %HRR
heart rate) for the current swim interval.
Int. Avg. %Max. The average percentage of maximum heart rate for the current swim interval.
Int. Avg. HR The average heart rate for the current swim interval.
The maximum percentage of heart rate reserve (maximum heart rate minus
Int. Max. %HRR
resting heart rate) for the current swim interval.
Int. Max. %Max. The maximum percentage of maximum heart rate for the current swim interval.
Int. Max. HR The maximum heart rate for the current swim interval.
The average percentage of heart rate reserve (maximum heart rate minus resting
Lap %HRR
heart rate) for the current lap.
Lap HR %Max. The average percentage of maximum heart rate for the current lap.
The average percentage of heart rate reserve (maximum heart rate minus resting
Last Lap %HRR
heart rate) for the last completed lap.
Last Lap HR The average heart rate for the last completed lap.
L. Lap HR %Max. The average percentage of maximum heart rate for the last completed lap.
The average percentage of heart rate reserve (maximum heart rate minus resting
Last Move %HRR
heart rate) for the last move.
Last Move Heart Rate The average heart rate for the last completed move.
104 Appendix
Name Description
Move % Heart Rate The average percentage of heart rate reserve (maximum heart rate minus resting
Reserve heart rate) for the current move.
Move Heart Rate The average heart rate in the current move.
Move Heart Rate %Max. The average percentage of maximum heart rate for the current move.
Lengths Fields
Name Description
Interval Lengths The number of pool lengths completed during the current interval.
Lengths The number of pool lengths completed during the current activity.
Navigation Fields
Name Description
The direction from your current location to a destination. You must be navigating for this
Bearing
data to appear.
The direction from your starting location to a destination. Course can be viewed as a
Course
planned or set route. You must be navigating for this data to appear.
The last point on the route to the destination. You must be navigating for this data to
Dest. Wpt
appear.
The remaining distance to the final destination. You must be navigating for this data to
Dist. Remaining
appear.
The remaining distance to the next waypoint on the route. You must be navigating for this
Distance To Next
data to appear.
Estimated Total The estimated distance from the start to the final destination. You must be navigating for
Distance this data to appear.
The estimated time of day when you will reach the final destination (adjusted to the local
ETA
time of the destination). You must be navigating for this data to appear.
The estimated time of day when you will reach the next waypoint on the route (adjusted to
ETA at Next
the local time of the waypoint). You must be navigating for this data to appear.
The estimated time remaining until you reach the final destination. You must be navi
ETE
gating for this data to appear.
The glide ratio required to descend from your current position to the destination elevation.
Glide Ratio Dest.
You must be navigating for this data to appear.
Next Waypoint The next point on the route. You must be navigating for this data to appear.
The distance to the left or right by which you have strayed from the original path of travel.
Off Course
You must be navigating for this data to appear.
The estimated time remaining before you reach the next waypoint in the route. You must
Time to Next
be navigating for this data to appear.
Appendix 105
Name Description
The speed at which you are closing on a destination along a route. You must be navi
VMG
gating for this data to appear.
The elevation distance between your current position and the final destination. You must
V Dist to Dest
be navigating for this data to appear.
The rate of ascent or descent to a predetermined altitude. You must be navigating for this
Vert Spd to Tgt
data to appear.
Other Fields
Name Description
Floors Climbed The total number of floors climbed up for the day.
Floors Descended The total number of floors climbed down for the day.
The measurement of difficulty for the current activity based on elevation, gradient, and
Grit
rapid changes in direction.
Lap Flow The overall flow score for the current lap.
Lap Grit The overall grit score for the current lap.
The training load for the current activity. Training load is the amount of excess post-
Load
exercise oxygen consumption (EPOC), which indicates the strenuousness of your workout.
Max. Stress Your maximum stress level for the current activity.
Perform. Cond. The performance condition score is a real-time assessment of your ability to perform.
Reps During a strength training activity, the number of repetitions in a workout set.
Set Timer During a strength training activity, the amount of time spent in the current workout set.
The time of day based on your current location and time settings (format, time zone,
Time of Day
daylight saving time).
106 Appendix
Pace Fields
Name Description
Avg. 500m Pace The average rowing pace per 500 meters for the current activity.
Grade Adjusted Pace The average pace adjusted by the steepness of the terrain.
Lap 500m Pace The average rowing pace per 500 meters for the current lap.
LL 500m Pace The average rowing pace per 500 meters for the last lap.
Last Lap Pace The average pace for the last completed lap.
Last Len. Pace The average pace for your last completed pool length.
Last Move Pace The average pace for the last completed move.
PacePro Fields
Name Description
Next Split Distance Running. The total distance of the next split.
Next Split Target Pace Running. The target pace for the next split.
Overall Ahead/Behind Running. The overall time ahead or behind of the target pace.
Split Distance Remaining Running. The remaining distance of the current split.
Split Target Pace Running. The target pace for the current split.
Appendix 107
Power Fields
Name Description
3s Avg. Balance The 3-second moving average of the left/right power balance.
10s Avg Balance The 10-second moving average of the left/right power balance.
30s Avg Balance The 30-second moving average of the left/right power balance.
Avg. Balance The average left/right power balance for the current activity.
Avg. L. PP The average power phase angle for the left leg for the current activity.
Average Power The average power output for the current activity.
Avg. R. PP The average power phase angle for the right leg for the current activity.
Avg. L. PPP The average power phase peak angle for the left leg for the current activity.
Avg. PCO The average platform center offset for the current activity.
Avg. R. PPP The average power phase peak angle for the right leg for the current activity.
Lap Balance The average left/right power balance for the current lap.
Lap L. PPP The average power phase peak angle for the left leg for the current lap.
Lap L. PP The average power phase angle for the left leg for the current lap.
Lap PCO The average platform center offset for the current lap.
Lap Power The average power output for the current lap.
Lap R. PPP The average power phase peak angle for the right leg for the current lap.
Lap R. PP The average power phase angle for the right leg for the current lap.
Last Lap NP The average Normalized Power for the last completed lap.
Last Lap Power The average power output for the last completed lap.
The current power phase peak angle for the left leg. Power phase peak is the angle range
Left PPP
over which the rider produces the peak portion of the driving force.
The current power phase angle for the left leg. Power phase is the pedal stroke region where
Left PP
positive power is produced.
L. Lap Max. PWR The top power output for the last completed lap.
Max. Lap Power The top power output for the current lap.
108 Appendix
Name Description
Max Power The top power output for the current activity.
The measurement of how evenly a rider is applying force to the pedals throughout each
Pedal Smooth.
pedal stroke.
The platform center offset. Platform center offset is the location on the pedal platform
PCO
where force is applied.
Power Zone The current range of power output based on your FTP or custom settings.
The current power phase peak angle for the right leg. Power phase peak is the angle range
Right PPP
over which the rider produces the peak portion of the driving force.
The current power phase angle for the right leg. Power phase is the pedal stroke region
Right PP
where positive power is produced.
Time Seat. The time spent seated while pedaling for the current activity.
Time Seat. Lap The time spent seated while pedaling for the current lap.
Time Stand. The time spent standing while pedaling for the current activity.
Time Stand. Lap The time spent standing while pedaling for the current lap.
Rest Fields
Name Description
Repeat On The timer for the last interval plus the current rest (pool swimming).
Rest Timer The timer for the current rest (pool swimming).
Appendix 109
Run Dynamics
Name Description
Avg. GCT Bal. The average ground contact time balance for the current session.
Avg GCT The average amount of ground contact time for the current activity.
Avg. Stride Len. The average stride length for the current session.
Avg. Vert. Osc. The average amount of vertical oscillation for the current activity.
Avg. Vert. Ratio The average ratio of vertical oscillation to stride length for the current session.
GCT Balance The left/right balance of ground contact time while running.
The amount of time in each step that you spend on the ground while running, measured in
GCT
milliseconds. Ground contact time is not calculated while walking.
Lap GCT Bal. The average ground contact time balance for the current lap.
Lap GCT The average amount of ground contact time for the current lap.
Lap Stride Len. The average stride length for the current lap.
Lap Vert. Osc. The average amount of vertical oscillation for the current lap.
Lap Vert. Ratio The average ratio of vertical oscillation to stride length for the current lap.
Stride Length The length of your stride from one footfall to the next, measured in meters.
The amount of bounce while you are running. The vertical motion of your torso, measured in
Vertical Osc.
centimeters for each step.
110 Appendix
Speed Fields
Name Description
Avg. Moving Speed The average speed when moving for the current activity.
Avg. Overall Speed The average speed for the current activity, including both moving and stopped speeds.
The average speed of travel in knots for the current activity, regardless of the course
Avg. Nautical SOG
steered and temporary variations in heading.
Nautical Avg. Speed The average speed in knots for the current activity.
The average speed of travel for the current lap, regardless of the course steered and
Lap SOG
temporary variations in heading.
The average speed of travel for the last completed lap, regardless of the course steered
Last Lap SOG
and temporary variations in heading.
Last Lap Speed The average speed for the last completed lap.
Last Move Speed The average speed for the last completed move.
The maximum speed of travel for the current activity, regardless of the course steered
Maximum SOG
and temporary variations in heading.
The maximum speed of travel in knots for the current activity, regardless of the course
Max. Nautical SOG
steered and temporary variations in heading.
Max. Nautical Speed The maximum speed in knots for the current activity.
The actual speed of travel in knots, regardless of the course steered and temporary
Nautical SOG
variations in heading.
The speed of travel for the current run, regardless of the course steered and temporary
Run SOG
variations in heading.
The actual speed of travel, regardless of the course steered and temporary variations in
SOG
heading.
Appendix 111
Stroke Fields
Name Description
Avg Dist Per Stk Swimming. The average distance traveled per stroke during the current activity.
Avg Dist Per Stk Paddle sports. The average distance traveled per stroke during the current activity.
Avg. Strk Rate Paddle sports. The average number of strokes per minute (spm) during the current activity.
Avg. Strk Rate Swimming. The average number of strokes per minute (spm) during the current activity.
Avg. Strk/Len The average number of strokes per pool length during the current activity.
Dist. Per Stroke Paddle sports. The distance traveled per stroke.
Int Strk Rate The average number of strokes per minute (spm) during the current interval.
Int Strk/Len The average number of strokes per pool length during the current interval.
Int Strk Type The current stroke type for the interval.
Lap Dist Per Stk Swimming. The average distance traveled per stroke during the current lap.
Lap Dist Per Stk Paddle sports. The average distance traveled per stroke during the current lap.
Lap Strk Rate Swimming. The average number of strokes per minute (spm) during the current lap.
Lap Strk Rate Paddle sports. The average number of strokes per minute (spm) during the current lap.
Lap Strokes Swimming. The total number of strokes for the current lap.
Lap Strokes Paddle sports. The total number of strokes for the current lap.
L Lap Dist P Stk Swimming. The average distance traveled per stroke during the last completed lap.
L Lap Dist P Stk Paddle sports. The average distance traveled per stroke during the last completed lap.
L. Lap Stk. Rate Swimming. The average number of strokes per minute (spm) during the last completed lap.
Paddle sports. The average number of strokes per minute (spm) during the last completed
L. Lap Stk. Rate
lap.
L. Lap Strokes Swimming. The total number of strokes for the last completed lap.
L. Lap Strokes Paddle sports. The total number of strokes for the last completed lap.
L. Len. Stk. Rate The average number strokes per minute (spm) during the last completed pool length.
L. Len. Strokes The total number of strokes for the last completed pool length.
L. Len. Stk. Type The stroke type used during the last completed pool length.
Stroke Rate Paddle sports. The number of strokes per minute (spm).
Strokes Swimming. The total number of strokes for the current activity.
Strokes Paddle sports. The total number of strokes for the current activity.
112 Appendix
Swolf Fields
Name Description
The average swolf score for the current activity. Your swolf score is the sum of the time for
Average Swolf one length plus the number of strokes for that length (Swim Terminology, page 9). In open
water swimming, 25 meters is used to calculate your swolf score.
Int. Swolf The average swolf score for the current interval.
L. Lap Swolf The swolf score for the last completed lap.
Last Len. Swolf The swolf score for the last completed pool length.
Temperature Fields
Name Description
The maximum temperature recorded in the last 24 hours from a compatible temperature
24-Hour Max.
sensor.
The minimum temperature recorded in the last 24 hours from a compatible temperature
24-Hour Min.
sensor.
The environmental temperature during the activity. Your body temperature affects the tempera
Temperature ture sensor. You can pair a tempe sensor with your device to provide a consistent source of
accurate temperature data.
Timer Fields
Name Description
Avg. Lap Time The average lap time for the current activity.
Average Move Time The average move time for the current activity.
The total time recorded. For example, if you start the activity timer and run for 10
Elapsed Time minutes, then stop the timer for 5 minutes, then start the timer and run for 20 minutes,
your elapsed time is 35 minutes.
Last Lap Time The stopwatch time for the last completed lap.
Last Move Time The stopwatch time for the last completed move.
Moving Time The total time moving for the current activity.
Multisport Time The total time for all sports in a multisport activity, including transitions.
Overall Ahead/Behind Running. The overall time ahead of or behind the target pace.
Stopped Time The total time stopped for the current activity.
Swim Time The swimming time for the current activity, not including rest time.
Appendix 113
Color Gauges and Running Dynamics Data
In the Garmin Connect activity, the running dynamics data displays as colored graphs. The color zones are
based on percentiles and show you how your running dynamics data compare to those of other runners.
Garmin has researched many runners of all different levels. The data values in the red or orange zones are
typical for less experienced or slower runners. The data values in the green, blue, or purple zones are typical
for more experienced or faster runners. More experienced runners tend to exhibit shorter ground contact times,
lower vertical oscillation, lower vertical ratio, and higher cadence than less experienced runners. However, taller
runners typically have slightly slower cadences, longer strides, and slightly higher vertical oscillation. Vertical
ratio is your vertical oscillation divided by stride length. It is not correlated with height.
Go to garmin.com/runningdynamics for more information on running dynamics. For additional theories and
interpretations of running dynamics data, you can search reputable running publications and websites.
Color Zone Percentile in Zone Cadence Range Ground Contact Time Range
Ground Contact Time Balance >52.2% L 50.8–52.2% L 50.7% L–50.7% R 50.8–52.2% R >52.2% R
While developing and testing running dynamics, the Garmin team found correlations between injuries and
greater imbalances with certain runners. For many runners, ground contact time balance tends to deviate
further from 50–50 when running up or down hills. Most running coaches agree that a symmetrical running
form is good. Elite runners tend to have quick and balanced strides.
You can watch the gauge or data field during your run or view the summary on your Garmin Connect account
after your run. As with the other running dynamics data, ground contact time balance is a quantitative
measurement to help you learn about your running form.
114 Appendix
Vertical Oscillation and Vertical Ratio Data
NOTE: In the Garmin Connect activity, the running dynamics data displays as colored graphs.
The data ranges for vertical oscillation and vertical ratio are slightly different depending on the sensor and
whether it is positioned at the chest (HRM-Pro series, HRM-Run™, or HRM-Tri™ accessories) or at the waist
(Running Dynamics Pod accessory).
Data reprinted with permission from The Cooper Institute. For more information, go to www.CooperInstitute.org.
Appendix 115
FTP Ratings
These tables include classifications for functional threshold power (FTP) estimates by sex.
FTP ratings are based on research by Hunter Allen and Andrew Coggan, PhD, Training and Racing with a Power
Meter (Boulder, CO: VeloPress, 2010).
Symbol Definitions
These symbols may appear on the device or accessory labels.
WEEE disposal and recycling symbol. The WEEE symbol is attached to the product in compliance with the
EU directive 2012/19/EU on Waste Electrical and Electronic Equipment (WEEE). It is intended to deter the
improper disposal of this product and to promote reuse and recycling.
116 Appendix
support.garmin.com